Swordfish vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Swordfish and salmon are both premium fish, but they occupy different nutritional niches. Swordfish delivers 19.7g protein at 144 calories per 100g with 6.65g fat. Salmon provides 20.4g protein at 208 calories with 13.4g fat. Swordfish is significantly leaner while offering comparable protein.
The omega-3 comparison favors salmon substantially. Salmon's higher fat content translates to roughly double the EPA and DHA per serving. Swordfish contains omega-3s but at lower concentrations due to its leaner profile. For heart health and anti-inflammatory benefits specifically, salmon is the stronger choice.
Mercury is the critical consideration with swordfish. As a large, long-lived predatory fish at the top of the marine food chain, swordfish accumulates more mercury than salmon. Most health authorities recommend limiting swordfish consumption to once per week at most, with pregnant women advised to avoid it entirely. Salmon carries negligible mercury risk and can be eaten multiple times weekly.
Pro tip
Treat swordfish as a once-a-week special occasion fish. Its firm, steak-like texture is perfect for grilling — brush with olive oil, season with salt and pepper, and grill for 4 minutes per side over high heat. The dense flesh does not fall apart like flakier fish, making it ideal for outdoor cooking.
Quick Verdict
Best for weight loss
Swordfish
Best for muscle gain
Salmon
Best for low-carb
Swordfish
Macro Comparison
Swordfish: 100g (100g) | Salmon: 100g (100g)
144
Swordfish
208
Salmon
19.7g
Swordfish
20.4g
Salmon
0g
Swordfish
0g
Salmon
6.65g
Swordfish
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Swordfish
39%
Salmon
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| Nutrient | Swordfish | Salmon |
|---|---|---|
| Calories | 144 | 208 |
| Protein | 19.7g | 20.4g |
| Carbs | 0g | 0g |
| Fat | 6.7g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 81mg | 59mg |
| Cholesterol | 66mg | 55mg |
| Saturated Fat | 1.61g | 3.05g |
| Potassium | 418mg | 363mg |
| Vitamin A | 36mcg | 58mcg |
| Vitamin C | 0mg | 3.9mg |
| Calcium | 5mg | 9mg |
| Iron | 0.38mg | 0.34mg |
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 Swordfish with 0g carbs per serving.
Mercury awareness is an important but often overlooked part of fish consumption. Sunn tracks your weekly fish variety so you can enjoy predatory fish like swordfish occasionally without exceeding recommended mercury exposure.
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Take the free quizCommon Questions
Is Swordfish or Salmon better for weight loss?
For weight loss, Swordfish is the better choice. Swordfish has 144 calories and 19.7g protein per serving, while Salmon has 208 calories and 20.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Swordfish or Salmon?
Salmon has more protein per serving. Swordfish provides 19.7g and Salmon provides 20.4g of protein.
Can I eat both swordfish and salmon together?
Yes! Combining swordfish and salmon gives you 352 calories and 40.099999999999994g protein. This combination can work well as part of a balanced meal.