Swordfish · Xiphias gladius
Fish, swordfish, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods3 forms & preparations
Dietary labels are inferred automatically from Fish, swordfish, raw'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 45/100
How many beneficial nutrients Fish, swordfish, raw 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, raw come from — the split across carbs, fat & protein.
43% from fat
-
Carbs 0%0.0 g per serving
-
Fat 43%6.7 g per serving
-
Protein 57%19.7 g per serving
What Fish, swordfish, raw 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 | 6.7 g | |
| Saturated Fat | 1.6 g | |
| Monounsaturated Fat | 3.0 g | — |
| Polyunsaturated Fat | 1.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 29.0 mg | — |
| Omega-6 Fatty Acids | 74.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 7.0 mg | — |
| Myristic Acid | 149.0 mg | — |
| Palmitic Acid | 1,013.0 mg | — |
| Stearic Acid | 340.0 mg | — |
| Arachidic Acid | 16.0 mg | — |
| Behenic Acid | 9.0 mg | — |
| Palmitoleic Acid | 236.0 mg | — |
| Oleic Acid | 2,228.0 mg | — |
| Gadoleic Acid | 377.0 mg | — |
| Erucic Acid | 48.0 mg | — |
| Nervonic Acid | 75.0 mg | — |
| Linoleic Acid | 74.0 mg | — |
| alpha-Linolenic Acid (ALA) | 28.0 mg | — |
| gamma-Linolenic Acid | 1.0 mg | — |
| Arachidonic Acid | 70.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 107.0 mg | — |
| Docosahexaenoic Acid (DHA) | 647.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 19.7 g | |
| Histidine | 583.0 mg | — |
| Isoleucine | 912.0 mg | — |
| Leucine | 1,609.0 mg | — |
| Lysine | 1,818.0 mg | — |
| Methionine | 586.0 mg | — |
| Phenylalanine | 773.0 mg | — |
| Threonine | 868.0 mg | — |
| Tryptophan | 222.0 mg | — |
| Valine | 1,020.0 mg | — |
| Alanine | 1,198.0 mg | — |
| Arginine | 1,185.0 mg | — |
| Aspartic Acid | 2,028.0 mg | — |
| Cystine | 212.0 mg | — |
| Glutamic Acid | 2,956.0 mg | — |
| Glycine | 950.0 mg | — |
| Proline | 700.0 mg | — |
| Serine | 808.0 mg | — |
| Tyrosine | 668.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 36.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 13.9 mcg | |
| Vitamin E | 2.0 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 7.8 mg | |
| Vitamin B6 | 0.5 mg | |
| Folate (B9) | 2.0 mcg | |
| Vitamin B12 | 1.7 mcg | |
| Pantothenic Acid (B5) | 0.4 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 5.0 mg | |
| Iron | 0.4 mg | |
| Magnesium | 29.0 mg | |
| Phosphorus | 255.0 mg | |
| Potassium | 418.0 mg | |
| Sodium | 81.0 mg | |
| Zinc | 0.7 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 57.4 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 66.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.4 g | — |
About Fish, swordfish, raw
Swordfish is a large, powerful ocean predator whose firm, meaty flesh slices into thick steaks that hold together on the grill far better than flakier fish. Mild and slightly sweet, it is more like a 'steak of the sea' than a delicate fillet.
It is a lean, protein-rich fish at around 144 calories per 100 grams, with selenium, vitamin D, potassium and some omega-3 fats. There is an important caveat, though: as a large, long-lived predator, swordfish accumulates relatively high levels of mercury, which is why health agencies advise pregnant women, those who may become pregnant, and young children to avoid it.
For most adults, swordfish is a delicious occasional choice rather than a weekly staple, precisely because of the mercury. Grilled with a squeeze of lemon it makes a satisfying, meaty meal — just not one to eat too frequently.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, swordfish, raw?
There are 144 calories in 100 g of Fish, swordfish, raw, or about 196 calories in 1 piece (4-1/2" x 2-1/8" x 7/8") (136 g).
How much protein is in Fish, swordfish, raw?
Fish, swordfish, raw contains 19.7 g of protein per 100 g.
How many carbs are in Fish, swordfish, raw?
Fish, swordfish, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, swordfish, raw?
Fish, swordfish, raw provides 6.7 g of total fat per 100 g.
What is Fish, swordfish, raw a good source of?
Fish, swordfish, raw is an excellent source of Selenium (104% DV), Vitamin B12 (71% DV), Vitamin D (70% DV), Niacin (B3) (49% DV), Protein (39% DV) and Vitamin B6 (32% DV) and a good source of Vitamin E and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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