Swai Fillets - 540 calories
Manufacturer Other
Product Information and Ingredients
Swai Fillets is manufactured by Other with a suggested serving size of 200 GRM (200 g) and 540 calories per serving. The nutritional value of a suggested serving of swai fillets includes 10 mg of cholesterol, 0 mg of sodium, 7 grams of carbohydrates, 0 grams of dietary fiber, 0 grams of sugar and 14 grams of proteins.
The product's manufacturer code is UPC: 810698544478.
This product is high in fat and saturated fats.
Calories from fat: a total of 35% of the calories in the suggested servig of this product come from fat.
Fat 65% of DV
A serving of 200 GRM (200 g) of swai fillets has 65% of the recommended daily intake of fat.
Saturated Fats 80% of DV
A serving of 200 GRM (200 g) of swai fillets has 80% of the recommended daily intake of saturated fats.
Ingredient List
- Swai Fillets (farm Raised)
Nutrition Facts
Serving Size 200 GRM (200 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 540 | Calories from Fat 189 | |
| % Daily Value* | ||
| Total Fat 21g | 65% | |
| Saturated Fat 8g | 80% | |
| Trans Fat 0g | ||
| Cholesterol 10mg | 7% | |
| Sodium 0mg | 0% | |
| Total Carbohydrate 7g | 5% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 14g | ||
| Vitamin A 0% | Vitamin C 4% |
| Calcium 5% | Iron 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 270 | Calories from Fat 95 | |
| % Daily Value* | ||
| Total Fat 10.5g | 32% | |
| Saturated Fat 4g | 40% | |
| Trans Fat 0g | ||
| Cholesterol 5mg | 3% | |
| Sodium 10mg | 1% | |
| Total Carbohydrate 3.5g | 2% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 7g | ||
| Vitamin A 0% | Vitamin C 2% |
| Calcium 2% | Iron 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
Swai Fillets Nutritional Value
| Nutrient | Suggested Serving 200 GRM (200 g) | Standard Serving 100g |
|---|---|---|
| Energy | 540 kcal (54%) | 270 kcal (27%) |
| Protein | 14 g (55%) | 7 g (27%) |
| Total Lipid (fat) | 21 g (65%) | 10.5 g (32%) |
| Carbohydrate, By Difference | 7 g (5%) | 3.5 g (2%) |
| Fiber, Total Dietary | 0 g (0%) | 0 g (0%) |
| Sugars, Total | 0 g (0%) | 0 g (0%) |
| Calcium, Ca | 30 mg (5%) | 15 mg (2%) |
| Iron, Fe | 0.36 mg (4%) | 0.18 mg (2%) |
| Sodium, Na | 20 mg (2%) | 10 mg (1%) |
| Vitamin C, Total Ascorbic Acid | 1.2 mg (4%) | 0.6 mg (2%) |
| Thiamin | 0 mg (0%) | 0 mg (0%) |
| Riboflavin | 0.26 mg (40%) | 0.13 mg (20%) |
| Vitamin A, Iu | 0 IU (0%) | 0 IU (0%) |
| Fatty Acids, Total Saturated | 8 g (80%) | 4 g (40%) |
| Fatty Acids, Total Trans | 0 g (0%) | 0 g (0%) |
| Cholesterol | 10 mg (7%) | 5 mg (3%) |
Calories Burn off Time
How long would it take to burn off Other Swai Fillets with 540 calories? A brisk walk for 117 minutes, jogging for 55 minutes, or hiking for 90 minutes will help your burn off the calories in swai fillets.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 113 minutes |
| Dancing | 98 minutes |
| Golfing | 98 minutes |
| Hiking | 90 minutes |
| Light Gardening | 98 minutes |
| Stretching | 180 minutes |
| Walking - 3.5 mph | 117 minutes |
| Weight Training - light workout | 150 minutes |
| Aerobics | 68 minutes |
| Basketball | 74 minutes |
| Bicycling - 10 mph or more | 55 minutes |
| Running - 5 mph | 55 minutes |
| Swimming | 64 minutes |
| Walking - 4.5 mph | 71 minutes |
| Weight Training - vigorous workout | 74 minutes |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium