Swai - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Swai

Swai consists of 2% fat, 15% protein, 0% carbs, 0% fiber and 80% water. Swai has 77 calories per 100g, that is 65% lower than other foods in Fish. In total 23% of the calories in Swai are from fat, 78% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.0
On this page you will find information on:

Can you eat Swai for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 150g, Swai can be consumed for a ketogenic or low-carb diet. Swai contains no Fructose, is Gluten free and has no Lactose.

Swai: nutrition facts & data

Nutrition facts
per 100g 		Swai
avg Fish[1]
Calories (kcal) 77.0 118.6
Fat (g) 2.0 5.2
Protein (g) 15.0 18.0
Carbohydrates (g) 0.0 0.0
Mono- & Di-Saccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.0
Fibers (g) 0.0 0.0
Sodium (mg) 50.0 74.5
Water (g) 80.0 74.8
[1] average of Fish

Breakdown in percent (%) of total calories

An average portion size (150g) of Swai contains:

  • 115.5 Calories
  • 3.0g of Fat
  • 22.5g of Protein
  • No Carbs
  • 75.0mg of sodium - 0.1% of the RDA for sodium.
  • 30.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.8mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.3mg of Iron - 0.0% of the RDA for Iron.
  • 360.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 0.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 1.1mg of Vitamin B12 - 0.3% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Swai?

Vitamins
per 100g 		Swai
avg[1]
Vitamin C (mg) 0.0 1.0
Vitamin E (mg) 0.3 1.1
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.1 0.3
Vitamin B9 / Folate (μg) 10.0 10.1
Vitamin B12 (μg) 0.7 2.2
Retinol (μg) 15.0 65.5
beta-Carotene (μg) 0.0
[1] average of Fish

Is Swai rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Swai of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Swai

Minerals
per 100g 		Swai
avg[1]
Magnesium (mg) 20.0 31.9
Zinc (mg) 0.5 0.6
Sodium (mg) 50.0 74.5
Calcium (mg) 10.0 32.3
Iron (mg) 0.2 0.8
Potassium (mg) 240.0 330.8
Phosphorus (mg) 150.0 220.4
[1] average of Fish

Is Swai high in minerals?

info

Again, for every mineral contained in Swai we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Swai

0.0% of Swai are carbs, per serving of 150g that makes 0.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Swai
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.0
Total carbs (g) 0.0 0.0
[1] average of Fish

How high are the Glycemic Index and the Glycemic Load for Swai?

The Glycemic Index of Swai is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Swai

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Swai

Of the 2.0g total fat per 100g in Swai, 0.8g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.7g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 40.0mg.

Tags