Swai vs 4 Pepper Chili

Compare calories, protein, carbs, fat, sodium, and fiber for these Bd's Mongolian Grill menu items.

Quick answer

Swai is the strongest overall pick here: lower calories and the most protein among these items.

Lowest calories

Swai

60 kcal

Highest protein

Swai

14 g protein

Lowest carbs

Swai

0 g carbs

Lowest sodium

4 Pepper Chili

360 mg sodium

Side-by-side nutrition facts

Values are per listed serving and may vary by location or preparation.

Menu item	Calories	Protein	Carbs	Fat	Fiber	Sodium
SwaiBuffet - Seafoods	60 kcal	14 g	0 g	1 g	0 g	550 mg
4 Pepper ChiliSoups	70 kcal	5 g	8 g	2 g	0 g	360 mg

Choose Swai if your priority is keeping calories lower. It has 60 calories per serving.

Choose Swai if you want the most protein. It has 14g protein per serving.

If sodium matters, 4 Pepper Chili is the lighter sodium pick at 360mg.

Open these items in the Bd's Mongolian Grill calculator to see combined calories and macros.