Swai Fish Nutrition Facts

Calories, fat, protein, and carbohydrate values for Swai Fish.


There are 206 calories in Swai Fish.


Nutrition Facts
Swai Fish
Serving Size:


fillet (143 grams)

Amount Per Serving
Calories from Fat 93
Calories 206

% Daily Value*

Total Fat 10 grams

Saturated Fat 2.3 grams

Trans Fat 0.1 grams
Polyunsaturated Fat 1.9 grams
Monounsaturated Fat 4.5 grams

Cholesterol 94 milligrams

Sodium 170 milligrams

Potassium 523 milligrams

Total Carbohydrates 0 grams

Dietary Fiber 0 grams

Sugars 0 grams
Protein 26 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Meat / Poultry / Seafood > Seafood & Fish (Shelf-Stable)

How long would it take to burn off 210 KCal?
Walking (3mph) 55 minutes
Running (6mph) 20 minutes
Bicycling (10mph) 29 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Swai fish, scientifically known as Pangasianodon hypophthalmus, has gained popularity in recent years as a versatile seafood option. It is a freshwater fish native to the Mekong River in Southeast Asia, but its extensive aquaculture operations are primarily located in Vietnam. In this article, we will explore the characteristics, advantages and disadvantages of swai fish.

Features of Swai Fish

Swai fish has the following characteristics:

  1. Nutritional profile: Swai Fish is a good source of protein, with each serving containing approximately 26 grams of protein. It also provides essential nutrients such as vitamins and minerals.
  2. Mild Taste: Swai fish has a mild flavor, making it appealing to those who prefer a less fishy taste. Its subtle flavor allows for versatile cooking methods and the ability to complement various sauces and condiments.
  3. Texture: The flesh of swai is relatively firm and flaky, providing a satisfying texture when cooked properly. It is not overly tender, making it suitable for grilling, baking, frying or poaching.

Benefits of Swai Fish

Swai fish offers several benefits that make it an attractive choice for seafood lovers:

  1. Nutritional Value: Swai Fish is a low-calorie protein source, with approximately 206 calories per serving. It is also low in carbohydrates, making it suitable for individuals on low-carb or ketogenic diets. In addition, it contains essential omega-3 fatty acids, which contribute to heart health and brain function.
  2. Versatility in cooking: Because of its mild flavor and firm texture, swai fish can be prepared in a variety of ways. It can be added to salads, used in fish tacos, grilled for a delicious main course, or even breaded and fried for a crispy treat.
  3. Affordable option: Swai fish is often more affordable than other types of seafood, making it an accessible choice for those on a budget. Its reasonable price allows individuals to incorporate fish into their diet without breaking the bank.

Disadvantages of Swai Fish

While Swai Fish offers several advantages, it is essential to consider the following drawbacks:

  1. Quality concerns: Swai fish is primarily imported from Vietnam, where fish farming practices have raised concerns about water pollution and excessive use of chemicals and antibiotics. The inconsistent quality and potential contamination of swai fish has led to questions about its safety and sustainability.
  2. Mislabeling: Swai fish is sometimes mislabeled and sold as higher quality fish, which can be misleading to consumers. This mislabeling can cause confusion and affect the transparency and integrity of the seafood market.
  3. Environmental impact: The large-scale farming of swai fish can have negative environmental impacts. Overcrowding on fish farms and the release of waste into waterways can contribute to pollution and damage local ecosystems.


swai fish is a versatile seafood option with a mild flavor and firm texture. It offers nutritional benefits, affordability and a range of cooking options. However, concerns about quality, mislabeling, and environmental impact should be considered when considering swai fish as a seafood choice. As consumers, it is important to stay informed and make informed choices about the seafood we consume.

Questions and Answers

Is Swai Fish a Healthy Choice?

Swai fish has a moderate nutritional profile. It provides a good amount of protein and essential nutrients, but lacks significant amounts of the beneficial omega-3 fatty acids found in other fatty fish such as salmon. In addition, concerns about the quality and safety of swai fish due to fish farming practices in Vietnam should be considered when evaluating its healthfulness.

How does Swai Fish compare to Tilapia?

Swai fish and tilapia are similar in taste and texture. However, swai tends to be fatter than tilapia and may have darker areas in the flesh. While fresh tilapia can be found in North America, swai is typically sold frozen. The choice between the two may come down to personal preference and availability.

Is swai fish considered “clean” or “unclean”?

Swai fish, especially those imported from Vietnam, is often considered “unclean” due to concerns about inconsistent quality and potential health risks associated with fish farming practices. It is important to be aware of the source and farming methods when making a decision about eating swai fish.

Are swai fish bottom feeders?

Yes, swai fish, also known as iridescent sharks, are bottom feeders. They are omnivorous and typically live in the Mekong River where they feed on a variety of food sources found in the riverbed.

Which are the healthiest fish to eat?

While Swai fish can be part of a balanced diet, there are other fish options that are considered healthier. Some of the healthiest fish to eat include albacore tuna (troll or pole caught), wild salmon, oysters, sardines, rainbow trout, and freshwater coho salmon. These fish are rich in omega-3 fatty acids and provide several other essential nutrients.