Augustina Dear

Augustina Dear

Modified & Updated: 31 Jan 2024


When it comes to easy and delicious seafood options, swai fillets are a popular choice. Not only do they offer a mild and delicate flavor, but they are also nutrient-dense, making them a healthy addition to your diet.

In this article, we will explore the nutrition facts of swai fillets and highlight their key health benefits. From protein content to essential vitamins and minerals, you’ll discover why including swai fillets in your meal plan can be a great way to promote a balanced diet.

So, whether you are curious about the calorie count, the omega-3 fatty acid content, or the various nutrients found in swai fillets, read on to learn more about the nutritional value of this versatile and tasty seafood option.

Table of Contents

High in Protein

Swai fillets are packed with protein, providing approximately 20 grams of protein per serving. Protein is an essential nutrient that plays a crucial role in building and repairing tissues, supporting immune function, and promoting overall growth and development.

Low in Calories

Swai fillets are a great choice for those watching their calorie intake. With only around 90 calories per serving, they can be enjoyed as part of a balanced diet without sabotaging weight loss goals.

Good Source of Omega-3 Fatty Acids

Swai fillets are rich in omega-3 fatty acids, which are beneficial for heart health. These essential fats have been shown to reduce inflammation, lower blood pressure, and improve overall cardiovascular function.

High in Vitamin B12

Swai fillets are a good source of vitamin B12, a nutrient that plays a key role in maintaining healthy nerve cells and producing DNA. Adequate intake of vitamin B12 is important for proper brain function and the formation of red blood cells.

Low in Mercury

Swai fillets are considered a low-mercury fish, making them a safe and healthy choice for consumption. This is especially important for pregnant women and young children, who are more susceptible to the harmful effects of mercury.

Rich in Selenium

Swai fillets are a good source of selenium, a mineral that acts as an antioxidant and helps protect cells from damage. Selenium also plays a role in thyroid function and supports a healthy immune system.

Contains Essential Minerals

Swai fillets contain important minerals such as phosphorus and potassium. These minerals are essential for maintaining strong bones, supporting proper nerve function, and regulating fluid balance in the body.

Versatile Cooking Options

Swai fillets can be prepared in a variety of ways, including baking, grilling, or pan-searing. Their mild flavor makes them a versatile ingredient that can be easily incorporated into various dishes and cuisines.

Low in Fat

Swai fillets are naturally low in fat, making them a healthier choice compared to other protein sources that are higher in saturated fats. This makes them suitable for individuals looking to reduce their overall fat intake.

Rich in Vitamins

Swai fillets contain essential vitamins such as vitamin D and vitamin E. Vitamin D is important for maintaining strong bones and a healthy immune system, while vitamin E acts as an antioxidant and helps protect cells from damage.


In conclusion, Swai fillets offer a delicious and nutritious option for seafood lovers. They provide a range of essential nutrients such as protein, omega-3 fatty acids, and vitamins. Swai fillets are low in calories and fat, making them a healthy choice for those watching their weight or looking to improve their overall health.Whether you enjoy Swai fillets grilled, baked, or sautéed, you can be sure that you are getting a flavorful and wholesome meal. So, next time you’re in the mood for seafood, consider adding Swai fillets to your menu for a nutritious and delectable dining experience.


1. What are the main nutrition facts of Swai fillets?

Swai fillets are a good source of protein, omega-3 fatty acids, vitamin B12, and selenium. They are also low in calories, fat, and carbohydrates.

2. How many calories are in Swai fillets?

A typical serving size of Swai fillets (100g) contains approximately 90-100 calories.

3. Are Swai fillets high in omega-3 fatty acids?

Yes, Swai fillets are a good source of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation in the body.

4. Are Swai fillets a good choice for people on a low-fat diet?

Absolutely! Swai fillets are low in fat, making them a suitable option for those following a low-fat diet.

5. How can I incorporate Swai fillets into my diet?

Swai fillets can be prepared in various ways, such as grilling, baking, or pan-searing. They can be seasoned with herbs, spices, or marinated to enhance their flavor. You can also use Swai fillets in tacos, stir-fries, salads, or as a main dish paired with vegetables and a side of rice or quinoa.

6. Where can I purchase Swai fillets?

Swai fillets are widely available in supermarkets and seafood markets. You can also find them in the frozen seafood section.

7. Are Swai fillets a sustainable seafood choice?

Swai is a type of catfish that is farmed in many countries. It is considered a sustainable seafood choice as long as it is sourced from certified farms that follow responsible aquaculture practices.

8. Can Swai fillets be enjoyed by people with seafood allergies?

Individuals with seafood allergies should exercise caution when consuming Swai fillets, as they belong to the catfish family, which can trigger allergic reactions in some people. It is best to consult a medical professional before including Swai fillets in your diet if you have seafood allergies.