Swai vs. Catfish: One Is Much Better for You (and for the Planet)

Swai fish — also called striped pangasius, sutchi catfish, or iridescent shark — is a type of Vietnamese catfish that comes from fish farms in the Mekong Delta. It's often grouped with other types of fish under the label "white fish" due to its flaky texture and mild flavor.

Swai is a farmed fish, commonly raised in large ponds. While it's a popular fish because of its low price, many health experts and organizations like Seafood Watch have raised concerns about swai fish farms.

Issues such as crowded conditions, environmental pollution, and use of other drugs during farming contribute to its controversial status.

Catfish is a diverse group of freshwater fish with species like the channel catfish, which is the most common in American cuisine. Other fish in the catfish family include blue catfish and flathead catfish.

These fish are known for their firm texture, mild to earthy flavor, and versatility in recipes.

American catfish are either wild caught or farmed under strict standards by U.S. fish farmers. Raised properly, these catfish meet high food safety guidelines and are a staple in Southern fried fish dishes.

Most people can't tell swai and catfish apart at a glance, but when it comes to taste, there are indeed subtle differences.

Swai has a delicate, flaky texture and is typically deep fried, baked, or grilled. Its mild flavor makes it an ideal base for sauces, seasoning, or vegetables.

Catfish has a firmer texture and richer taste, making it ideal for hearty cooking methods. Fried catfish remains a favorite in Southern cuisine, often served with sides like coleslaw, hush puppies, and cornbread. Because of its strong flavor, it pairs well with bolder sauces and spices.

Swai fish nutrition facts reveal it is a lean source of protein but low in omega-3 fatty acids compared to other fish like salmon or grouper.

Health concerns over swai mostly involve its farming practices, especially in poorly regulated fish farms where antibiotics and other drugs may be used.

American farm-raised catfish are nutrient-dense, providing lean protein and higher levels of certain nutrients (like vitamin B12 and selenium) compared to swai, making them a better choice for a healthy diet. Baked or grilled catfish provides a good source of protein without the added fat from frying.

Swai's low cost comes with a catch. Many swai fish farms in Asia have been criticized for unsustainable practices. Multiple studies have documented that intensive swai farming in the Mekong Delta causes significant environmental pollution and habitat degradation.

By contrast, U.S. catfish farms tend to follow stricter environmental and animal welfare regulations. Farmed catfish are typically raised in cleaner ponds and feed on a more controlled diet of aquatic plants and grain-based food, improving both taste and environmental impact.

While swai is not inherently unhealthy, it may not be the best choice for those prioritizing food safety, sustainability, or nutritional value. For a more consistent quality and fewer health concerns, catfish or other fish like tilapia, trout, or even carp may be better alternatives.

When buying seafood, look for labels that indicate whether it’s wild-caught or farm-raised, and check for certifications that guarantee responsible farming practices. Seafood Watch and similar programs can help guide your choices.

We created this article in conjunction with AI technology, then made sure it was fact-checked and edited by a HowStuffWorks editor.