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Lemon Pepper Swai (Catfish) - Recipe and Nutrition Facts
55

Lemon Pepper Swai (Catfish) Recipe

Lemon Pepper Swai (Catfish) has a average-calorie, low-carb, average-fat and high-protein content.

The food contains 12.1g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 55, for Lemon Pepper Swai (Catfish), and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat48%
 Calories from Carbs24%

Why this is good for you

  • High in Protein
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0 IU
Vitamin C1.1 mg1.9%
Vitamin D0 IU
Vitamin E0.84 mg2.8%
Thiamin0.12 mg8.2%
Riboflavin0.08 mg4.6%
Niacin0.92 mg4.6%
Vitamin B60.01 mg0.4%
Folate28.8 mcg7.2%
Vitamin B120 mcg
Pantothenic Acid0.07 mg0.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium3 mg0.3%
Iron0.76 mg4.2%
Magnesium3.6 mg0.9%
Phosphorus17 mg1.7%
Potassium139.8 mg4%
Sodium50.3 mg2.1%
Zinc0.12 mg0.8%
Copper0.02 mg1.2%
Manganese0.11 mg5.3%
Selenium5.3 mcg7.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate12.1 g4%
Dietary Fiber0.4 g1.6%
Sugars0.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14.6 g29.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.9 g16.8%
Saturated Fat2.4 g12%
Monounsaturated Fat5 g
Polyunsaturated Fat0.6 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 207 Calories from Fat 0

% Daily Value *

Total Fat 10.9 g 16.8%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 45 mg 15%

Sodium 50.3 mg 2.1%

Total Carbohydrates 12.1 g 4%

Dietary Fiber 0.4 g1.6%

Sugars 0.1 g

Protein 14.6 g 29.2%

Vitamin A Vitamin C 1.9%

Calcium 0.3% Iron 4.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2192252 Embed Table:

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