Why is Swai Fish Bad for You: Dangers You Must Know

Many of you would love to eat swai fish, but do you know the truth about swai fish? Swai fish may be rich in nutrients but it has a negative side too. It is a type of catfish and is native to Southeast Asia rivers. You can fry, boil and grill it to enjoy its taste. You may know its different health benefits but do you know its disadvantages? To know the answer to questions like ‘is swai fish healthy’ and why you should avoid eating it, continue reading this blog.

What is Swai Fish?

Swai fish is a freshwater fish also known as Pangasius hypophthalmus. Many Southeast Asian dishes feature its tender, juicy white meat. Swai fish is also known as striped catfish, sutchi catfish, and iridescent shark catfish. Commercially, it has a high value.

Swai Fish Nutrition Facts

It is a healthy option to eat fish because it provides lean protein and healthy omega-3 fat. The protein content is average in swai fish than other common fish but it provides very little omega-3 fat. 113 grams serving of uncooked swai has:

  • Calories: 70

  • Protein: 15 grams

  • Fat: 1.5 grams

  • Carbs: 0 grams

  • Omega-3 fat: 11 mg

  • Cholesterol: 45 grams

  • Niacin: 14% of the Reference Daily Intake (RDI)

  • Selenium: 26% of the RDI

  • Vitamin B12: 19% of the RDI

  • Sodium: 350 mg

Reasons Why You Should Avoid Swai Fish

Usually, swai fish grow in factory farms that have high toxins. The following are some concerns that make people avoid eating swai fish:

  • Pollution

Because of overcrowded conditions, the water in the fish farm may be polluted. As a result, fish grow in polluted water. The use of raw, contaminated, or unprocessed fish could be risky for you.

  • Heavy Metal Contamination

The danger of heavy metal contamination is high because of poor farming practices. Studies found traces of lead, cadmium, mercury, and copper in various fish samples. This contamination can lead to serious health problems.

  • Heavy Antibiotic Use

To nourish the swai fish, the farmers use antibiotics and growth hormones. Excessive use of antibiotics causes a great threat to human health and the environment. Unfortunately, some farmers don’t use high-quality water before they begin fish farming.

Swai Fish Health Benefits

Apart from the negative side of swai fish, it also has some health benefits that make people eat it:

  • Good for Heart

Swai fish is packed with omega-3 fatty acids. At least 1/2 of the calories in this fish come from its fat, but the fat present in this fish is healthy and not bad to eat. The fat in the swai fish promotes heart health. In addition to this, it is also helpful in preventing blood clots in the body.

  • Rich in Protein

Swai fish is regarded as a good source of protein just like any other kind of fish. Swai fish should therefore be considered as a food that can provide variation to the diets of those who are following high-protein diets. Due to its high nutritious content, swai fish eaters often consume one serving to meet 30% of their daily nutritional needs.

  • Boost Brain Function

DHA is important for promoting brain function. Daily consumption of DHA can enhance neurological function and cognition. Hence, the presence of DHA in swai fish can improve your brain function.

So, Is It Safe to Eat Swai Fish?

We’ve listed some disadvantages and advantages of eating swai fish. It is infamous in some Western households. One of the biggest concerns is how swai fish are farmed. They are said to be farmed in polluted water with harmful bacteria. On the other hand, they have high nutritional content that’s why they are safe to eat. Therefore, you can’t overlook its amazing health benefits. However, you can avoid eating swai if you don’t want to take any risks. If you are buying it from trusted sources, then you can safely eat it.

How to Cook Swai Fish?

Swai fish has a delicate texture and mildly sweet taste. It is versatile as you can bake or grill it, coat it with bread crumbs and deep fry it. You can use frozen or fresh fish fillets. It can be cooked without making the extra effort and goes well with any of your favourite sauces. As swai fish is tasty and inexpensive, it has become a popular alternative option for various expensive seafood.

Possible Substitutes for Swai Fish You Can Try

If you are looking for swai fish substitutes, then you can have various options, such as:

  • Salmon

  • Tilapia

  • Basa Fish

  • Green Striped Bass

  • Pacific Cod

  • Sole

  • Flounder

  • Haddock

Is Swai Fish Better Than Tilapia?

Tilapia is fattier than swai. In North America, one can get fresh tilapia while swai fish can only be found frozen. When it comes to taste and texture, there is not a huge difference between tilapia and swai fish.


Swai fish is becoming popular food for those who are looking for inexpensive, delicious and versatile fish. The method of cooking swai fish is also easy. However, there are some disadvantages associated with it, so make sure to buy swai fish from reliable sources. Moreover, it is healthy to eat only if you are eating clean and contaminated-free swai fish. Furthermore, you can subscribe to Personal Care N Heal to get information on such types of blogs.

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