Does Swai Have a Lot of Omega-3?

November 12, 2025 •

2 min read

According to research from Purdue University, swai fish contains significantly less omega-3 fatty acid content than other popular fish like salmon and cod. This means that for individuals prioritizing a high intake of beneficial fatty acids, swai is not a primary source, despite being a good source of lean protein.

Quick Summary

Swai fish offers a low-fat, high-protein option but contains very low levels of omega-3 fatty acids compared to fatty fish like salmon or sardines. Its nutritional value is modest, and the bulk of swai available is farmed, raising concerns about contaminants and sustainability. Better, more nutrient-dense alternatives exist for increasing omega-3 intake.

Key Points

Low Omega-3s: Swai fish contains very small amounts of heart-healthy omega-3 fatty acids (EPA and DHA), especially compared to fatty fish like salmon.
Lean Protein Source: While not rich in omega-3s, swai is a good source of lean protein, making it a low-fat and low-calorie food option.
Potential Farming Concerns: The majority of swai is farmed in Southeast Asia, and practices have raised concerns regarding antibiotic use, chemical residues, and environmental pollution.
Better Omega-3 Alternatives: For a significant omega-3 intake, alternatives like salmon, sardines, mackerel, or even fortified foods are far more effective.
Moderate Nutritional Profile: Besides protein, swai offers some selenium and B vitamins, but its overall nutritional profile is modest compared to other fish options.
Consider Sustainability: When choosing swai, it is advisable to look for products with aquaculture certifications to ensure safer and more sustainable farming practices.

Unpacking the Omega-3 Content in Swai

Swai fish, also known as Vietnamese catfish, pangasius, or basa fish, is popular for its mild flavor and affordability. However, its reputation as a healthy fish can be misleading when it comes to omega-3 fatty acids. While many fish are known for their heart-healthy fats, swai is not.

The Surprising Truth About Swai and Omega-3s

Swai fish contains only very small amounts of omega-3 fatty acids, including EPA and DHA. It is considered a lean fish due to its low total fat. A 100-gram serving contains around 17 milligrams of combined EPA and DHA, significantly less than in many other fish species.

Why are Omega-3s so important?

Omega-3 fatty acids are important for overall health. They support cardiovascular health by reducing inflammation and lowering triglycerides. DHA is essential for brain function and vision, and these fatty acids also have anti-inflammatory properties.

Swai's Nutritional Value Beyond Omega-3

Despite low omega-3s, swai offers about 17 to 21 grams of lean protein per serving. It also provides some selenium, phosphorus, zinc, and B vitamins like B12 and niacin. However, these benefits are limited if the primary goal is omega-3 intake.

Comparison: Swai vs. Omega-3 Rich Fish

Comparing swai to fish rich in omega-3s highlights its low content. The following table provides a simplified comparison of EPA+DHA content in a typical 100-gram serving.


Fish Type	EPA+DHA (mg/100g)	Total Fat Content	Primary Omega-3 Source	Recommended Consumption
Swai	~17 mg	Low	Primarily protein	Cautious, not for omega-3
Atlantic Salmon	717–1533 mg	High	Omega-3 fatty acids	Excellent for omega-3
Sardines	>1000 mg	High	Omega-3 fatty acids	Excellent for omega-3
Atlantic Cod	~253 mg	Low	Primarily protein	Moderate for omega-3
Alaskan Pollock	~236 mg	Low	Primarily protein	Moderate for omega-3

This comparison clearly shows that fatty fish like salmon or sardines are far richer in omega-3s than swai.

Concerns and Sustainable Alternatives

Most swai is farmed in Southeast Asia, leading to concerns about farming practices. Issues include the potential for overuse of antibiotics and chemicals, environmental impact, and possible contamination from poor water quality.

Safer and more nutrient-dense alternatives include:

Wild-caught salmon: High in omega-3s and vitamins.
Sardines: Omega-3 rich, inexpensive, and low in mercury.
Atlantic mackerel: Another fatty fish with high omega-3 content.
Alaskan pollock: Provides more omega-3s than swai.
Tilapia: Farmed in the U.S. or South America may have stricter regulations.

Conclusion

In conclusion, swai does not contain a lot of omega-3 fatty acids. While it offers lean protein and is budget-friendly, it's not a significant source of this essential nutrient. For increasing omega-3 intake, salmon, sardines, and mackerel are much better options. Concerns about farming practices also make exploring sustainable alternatives or certified products advisable. Making informed choices based on nutritional value and sourcing helps align with health and ethical considerations. Diversifying fish intake is recommended for a wider range of nutrients. Resources like the Monterey Bay Aquarium's Seafood Watch can guide choices.

Frequently Asked Questions

No, swai fish and basa fish are two different species of Asian catfish, though they are often confused and sometimes mislabeled. Basa is generally considered a higher-quality fish with a firmer texture.

The primary nutritional benefit of eating swai is that it is a very lean source of protein. It is low in fat and calories, making it a good choice for those watching their intake of fat.

Swai fish contains drastically less omega-3 fatty acids than salmon. While a 100g serving of swai has around 17mg of EPA+DHA, the same amount of salmon can contain over 700mg, and sometimes more than 1500mg, depending on whether it is wild or farmed.

Some health risks are associated with farmed swai, stemming from concerns over the overuse of antibiotics, exposure to contaminants, and potential bacterial contamination due to unsustainable farming practices in some regions. Proper cooking can mitigate some risks, but sourcing matters.

For boosting omega-3 intake, better alternatives include fatty fish like salmon, sardines, and mackerel. Other options with moderate levels include cod, halibut, and wild-caught trout.

Swai fish often receives a poor sustainability rating due to concerns over environmental impact from farming operations in Southeast Asia. Organizations like Seafood Watch advise avoiding it unless it is certified by a reputable body like the Aquaculture Stewardship Council (ASC).

It is not possible to get a meaningful amount of your daily omega-3 requirements from swai fish. You would need to consume very large quantities, which is not recommended given its limited nutritional benefits and potential health concerns associated with some farmed fish.