🧪 Nutrition Facts
- Calories 70.1
- Total Fat 1.5 g
- Saturated Fat 0.5 g
- Cholesterol 30.5 mg
- Sodium 210.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 14.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Swai Fillet contains 70.1 calories per serving (1 Serving (113.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 14.0g per serving (80.5% of calories), which supports muscle repair and satiety.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Swai, Sodium Tripolyphosphate (to Retain Moisture)
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Sodium Tripolyphosphate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Swai Fillet — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Swai Fillet contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70.1 kcal | 3.5% |
| Total Fat | 1.5 g | 2% |
| Saturated Fat | 0.5 g | 2% |
| Cholesterol | 30.5 mg | 10% |
| Sodium | 210.2 mg | 9% |
| Protein | 14.0 g | 28% |
| Iron | 1.1 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Swai Fillet accounts for 3.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 80.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 70.1 calories in Swai Fillet? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 5.3 min |
| Walking: 17 minutes per mile | 12.1 min |
| Cycling (Low Intensity) | 7.7 min |
| HIIT | 6.5 min |
| Zumba | 9.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Swai Fillet
Is Swai Fillet good for weight loss?
Swai fillet is excellent for weight loss because it delivers substantial protein at only 70 calories per serving, helping preserve muscle while you reduce calories. The zero carbs and minimal fat make it easy to fit into a calorie deficit.
Is Swai Fillet good for muscle building?
With 14g of protein per 113g serving, swai provides a solid protein foundation for muscle repair and growth. You'd want to pair it with other protein sources throughout the day to maximize your total intake, but it's a lean, efficient choice.
Will Swai Fillet keep me feeling full?
While the protein content does promote fullness, swai's low calories and virtually absent fat mean it won't be as satiating as fattier fish. Pairing it with fiber-rich vegetables or whole grains will significantly enhance how long you feel satisfied.
Is Swai Fillet a good snack for kids?
Swai's mild, tender flesh makes it approachable for kids who are developing their palate around fish. Its simplicity and lack of strong flavors mean it won't overwhelm younger eaters.
What diets does Swai Fillet suit?
This works well for keto, paleo, and high-protein diets given its zero carbs and lean protein profile. It's also suitable for Mediterranean and pescatarian eating patterns.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
