Swordfish · Xiphias gladius
Fish, swordfish, cooked, dry heat
Nutrition facts per 100 g · edible portion
Aquatic Foods3 forms & preparations
Dietary labels are inferred automatically from Fish, swordfish, cooked, dry heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 44/100
How many beneficial nutrients Fish, swordfish, cooked, dry heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, swordfish, cooked, dry heat come from — the split across carbs, fat & protein.
43% from fat
-
Carbs 0%0.0 g per serving
-
Fat 43%7.9 g per serving
-
Protein 57%23.5 g per serving
What Fish, swordfish, cooked, dry heat is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 7.9 g | |
| Saturated Fat | 1.9 g | |
| Monounsaturated Fat | 3.5 g | — |
| Polyunsaturated Fat | 1.4 g | — |
| Trans Fat | 0.1 g | — |
| Omega-3 Fatty Acids | 34.0 mg | — |
| Omega-6 Fatty Acids | 88.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 8.0 mg | — |
| Myristic Acid | 177.0 mg | — |
| Palmitic Acid | 1,208.0 mg | — |
| Stearic Acid | 405.0 mg | — |
| Arachidic Acid | 20.0 mg | — |
| Behenic Acid | 11.0 mg | — |
| Palmitoleic Acid | 281.0 mg | — |
| Oleic Acid | 2,657.0 mg | — |
| Gadoleic Acid | 449.0 mg | — |
| Erucic Acid | 57.0 mg | — |
| Nervonic Acid | 90.0 mg | — |
| Linoleic Acid | 88.0 mg | — |
| Arachidonic Acid | 83.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 127.0 mg | — |
| Docosahexaenoic Acid (DHA) | 772.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 23.5 g | |
| Histidine | 695.0 mg | — |
| Isoleucine | 1,088.0 mg | — |
| Leucine | 1,919.0 mg | — |
| Lysine | 2,168.0 mg | — |
| Methionine | 699.0 mg | — |
| Phenylalanine | 922.0 mg | — |
| Threonine | 1,035.0 mg | — |
| Tryptophan | 265.0 mg | — |
| Valine | 1,216.0 mg | — |
| Alanine | 1,429.0 mg | — |
| Arginine | 1,413.0 mg | — |
| Aspartic Acid | 2,418.0 mg | — |
| Cystine | 253.0 mg | — |
| Glutamic Acid | 3,525.0 mg | — |
| Glycine | 1,133.0 mg | — |
| Proline | 835.0 mg | — |
| Serine | 964.0 mg | — |
| Tyrosine | 797.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 43.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 16.6 mcg | |
| Vitamin E | 2.4 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 9.3 mg | |
| Vitamin B6 | 0.6 mg | |
| Folate (B9) | 2.0 mcg | |
| Vitamin B12 | 1.6 mcg | |
| Pantothenic Acid (B5) | 0.4 mg | |
| Choline | 77.5 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 6.0 mg | |
| Iron | 0.5 mg | |
| Magnesium | 35.0 mg | |
| Phosphorus | 304.0 mg | |
| Potassium | 499.0 mg | |
| Sodium | 97.0 mg | |
| Zinc | 0.8 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 68.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 78.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.7 g | — |
About Fish, swordfish, cooked, dry heat
Swordfish (Xiphias gladius), sometimes called broadbill, is a large, powerful, migratory ocean fish named for the long, flat bill it uses to slash through schools of prey. It is prized at the table for dense, meaty flesh that holds together in thick steaks rather than flaking apart, with a mild, slightly sweet flavor and a satisfying, almost beef-like bite. Swordfish is high in lean protein and supplies omega-3 fatty acids, vitamin D, selenium, and niacin.
Its firm texture makes it a favorite for grilling, where the steaks take on smoky char, and it is equally good broiled, baked, pan-seared, or skewered onto kebabs with a citrus or herb marinade. Because the flesh is lean, it cooks quickly and is best pulled from the heat while still juicy. As a large predator, swordfish can carry higher mercury levels, so it is enjoyed in moderation. Choose moist, firm steaks with a clean sea smell, and store swordfish well chilled, using it within a day or two.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, swordfish, cooked, dry heat?
There are 171 calories in 100 g of Fish, swordfish, cooked, dry heat, or about 181 calories in 1 piece (106 g).
How much protein is in Fish, swordfish, cooked, dry heat?
Fish, swordfish, cooked, dry heat contains 23.5 g of protein per 100 g.
How many carbs are in Fish, swordfish, cooked, dry heat?
Fish, swordfish, cooked, dry heat has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, swordfish, cooked, dry heat?
Fish, swordfish, cooked, dry heat provides 7.9 g of total fat per 100 g.
What is Fish, swordfish, cooked, dry heat a good source of?
Fish, swordfish, cooked, dry heat is an excellent source of Selenium (125% DV), Vitamin D (83% DV), Vitamin B12 (68% DV), Niacin (B3) (58% DV), Protein (47% DV) and Vitamin B6 (36% DV) and a good source of Vitamin E, Choline and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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