Swai, Mango Crusted, Sea Best, 10 oz
✓
Raw Por...141 g

Calories in 1 raw por... (141 g)
270 calories, 36 from fat
 
Carbs
50 g
 
Proteins
8 g
 
Fat
4 g
 
Sat. Fat
3.6 g

KEY FACTS

(learn about health benefits or risks)
  • Swai, Mango Crusted, Sea Best, 10 oz has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (18.7%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process) and Potassium (instrumental for the metabolic processing of various nutrients).
  • Swai, Mango Crusted, Sea Best, 10 oz contains a high amount of risky components that may include saturated fat, cholesterol, sodium and sugars (0.04%/oz).
  • Good source of proteins (11% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.9 cal/g)
High
Density
(18.7 %/cal)
High
Density
(1.1 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
16%
Protein
17%
Carbs
8%
Fiber
6%
Fat
18%
Saturated Fat
5%
Cholesterol
13%
Sodium
122%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
90 min
36 min
68 min
108 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Swai, Mango Crusted, Sea Best, 10 oz

Serving Size: raw por... (141g)

* Amount Per Serving
Calories 270 cal
Calories from Fat 36 cal
% Daily Value
Total Fat 4 g 6%
Saturated Fat 3.6 g 18%
Cholesterol 15 mg 5%
Sodium 310 mg 13%
Total Carbohydrate 50 g 17%
Dietary Fiber 2 g 8%
Sugars (Added) 36.7 g 122.2%
Protein 8 g 16%
 
Vitamins
Vitamin A 100.1 IU 2%
Vitamin B6 0.3 mg 12.6%
Vitamin B12 2.5 mcg 40.9%
Vitamin C 1.2 mg 2%
Vitamin D 5.4 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 8.2 mcg 10.2%
 
Minerals
Calcium (Ca) 0 mg 0%
Copper (Cu) 0.1 mg 6.5%
Iron (Fe) 1.1 mg 6%
Magnesium (Mg) 46.5 mg 11.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 523.1 mg 14.9%
Phosphorus (P) 293.3 mg 29.3%
Selenium (Se) 72.1 mcg 102.9%
Zinc (Zn) 0.6 mg 3.8%