Swordfish Nutrition Facts
144 calories per 100g serving
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Swordfish has about 144 calories per 100g raw with 20g protein and 7g fat. It is a meaty, steak-like fish rich in selenium, vitamin D, and omega-3 fatty acids. Its firm texture holds up well to grilling and makes it popular for seafood-averse eaters.
Protein
19.7g
55% of calories
Carbs
0g
0% of calories
Fat
6.65g
42% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 144 kcal |
| Protein | 19.7g |
| Total Carbohydrates | 0g |
| Total Fat | 6.65g |
| Dietary Fiber | 0g |
| Sugars | 0g |
| Saturated Fat | 1.61g |
| Cholesterol | 66mg |
| Sodium | 81mg |
| Potassium | 418mg |
| Vitamin A | 36mcg |
| Vitamin C | 0mg |
| Calcium | 5mg |
| Iron | 0.38mg |
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Weight Loss
A lean, satisfying fish with 20g protein per 100g. The meaty texture feels substantial — grill a 150g steak for a 30g protein, 216-calorie main course.
Muscle Gain
Treat it like a steak — 200g grilled swordfish delivers 40g protein. The omega-3s support recovery while the dense texture makes it easy to eat in volume.
Maintenance
A restaurant-quality fish that is simple to prepare at home. Season with lemon and herbs, grill 4-5 minutes per side. Pairs well with Mediterranean sides.
Meal Ideas with Swordfish
Did you know?
Swordfish can swim at speeds up to 97 km/h (60 mph), making them one of the fastest fish in the ocean. They also have a special organ near their eyes that heats their brain, giving them sharper vision in cold, deep water.
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Take the free quizCommon Questions About Swordfish
How many calories are in Swordfish?
Swordfish contains 144 calories per 100g serving. It provides 19.7g of protein, 0g of carbs, and 6.65g of fat.
Is Swordfish good for weight loss?
A lean, satisfying fish with 20g protein per 100g. The meaty texture feels substantial — grill a 150g steak for a 30g protein, 216-calorie main course.
What pairs well with Swordfish?
Great pairings include: Grilled swordfish with lemon, capers, and roasted potatoes, Swordfish steak with mango salsa and rice, Mediterranean swordfish with tomatoes, olives, and couscous. These combinations provide a balanced mix of macronutrients.