Salmon vs Swordfish
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Swordfish
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Swordfish: 100g (100g)
208
Salmon
144
Swordfish
20.4g
Salmon
19.7g
Swordfish
0g
Salmon
0g
Swordfish
13.4g
Salmon
6.65g
Swordfish
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
55%
Swordfish
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| Nutrient | Salmon | Swordfish |
|---|---|---|
| Calories | 208 | 144 |
| Protein | 20.4g | 19.7g |
| Carbs | 0g | 0g |
| Fat | 13.4g | 6.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 59mg | 81mg |
| Cholesterol | 55mg | 66mg |
| Saturated Fat | 3.05g | 1.61g |
| Potassium | 363mg | 418mg |
| Vitamin A | 58mcg | 36mcg |
| Vitamin C | 3.9mg | 0mg |
| Calcium | 9mg | 5mg |
| Iron | 0.34mg | 0.38mg |
Which Should You Choose?
For weight loss
Choose Swordfish. With 144 calories and 19.7g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Salmon. Salmon delivers 20.4g protein per serving — 0.7g more than Swordfish.
For low-carb diets
Choose Salmon with 0g carbs per serving.
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Take the free quizCommon Questions
Is Salmon or Swordfish better for weight loss?
For weight loss, Swordfish is the better choice. Salmon has 208 calories and 20.4g protein per serving, while Swordfish has 144 calories and 19.7g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or Swordfish?
Salmon has more protein per serving. Salmon provides 20.4g and Swordfish provides 19.7g of protein.
Can I eat both salmon and swordfish together?
Yes! Combining salmon and swordfish gives you 352 calories and 40.099999999999994g protein. This combination can work well as part of a balanced meal.