Swordfish vs Crab
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Crab
Best for muscle gain
Swordfish
Best for low-carb
Swordfish
Macro Comparison
Swordfish: 100g (100g) | Crab: 100g (100g)
144
Swordfish
83
Crab
19.7g
Swordfish
17.9g
Crab
0g
Swordfish
0g
Crab
6.65g
Swordfish
0.74g
Crab
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Swordfish
86%
Crab
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| Nutrient | Swordfish | Crab |
|---|---|---|
| Calories | 144 | 83 |
| Protein | 19.7g | 17.9g |
| Carbs | 0g | 0g |
| Fat | 6.7g | 0.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 81mg | 395mg |
| Cholesterol | 66mg | 97mg |
| Saturated Fat | 1.61g | 0.2g |
| Potassium | 418mg | 259mg |
| Vitamin A | 36mcg | 1mcg |
| Vitamin C | 0mg | 3.3mg |
| Calcium | 5mg | 91mg |
| Iron | 0.38mg | 0.5mg |
Which Should You Choose?
For weight loss
Choose Crab. With 83 calories and 17.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Swordfish. Swordfish delivers 19.7g protein per serving — 1.8g more than Crab.
For low-carb diets
Choose Swordfish with 0g carbs per serving.
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Take the free quizCommon Questions
Is Swordfish or Crab better for weight loss?
For weight loss, Crab is the better choice. Swordfish has 144 calories and 19.7g protein per serving, while Crab has 83 calories and 17.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Swordfish or Crab?
Swordfish has more protein per serving. Swordfish provides 19.7g and Crab provides 17.9g of protein.
Can I eat both swordfish and crab together?
Yes! Combining swordfish and crab gives you 227 calories and 37.599999999999994g protein. This combination can work well as part of a balanced meal.