Swordfish

Swordfish

Seafood

Item Rating: 65/100

1 serving (140 grams) contains 323 calories, 30.7 grams of protein, 16.5 grams of fat, and 10.9 grams of carbohydrates.

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311.9
calories
29.6
protein
10.5
carbohydrates
15.9
fat

Nutrition Information

1 cup (135g)
Calories
311.9
% Daily Value*
Total Fat 15.9 g 20%
Saturated Fat 4.0 g 20%
Polyunsaturated Fat 3.6 g
Cholesterol 104.0 mg 34%
Sodium 469.8 mg 20%
Total Carbohydrates 10.5 g 3%
Dietary Fiber 0.4 g 1%
Sugars 0.2 g
protein 29.6 g 59%
Vitamin D 788.4 mcg 3942%
Calcium 20.2 mg 1%
Iron 1.3 mg 7%
Potassium 614.2 mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly
🍯 Low sugar
🥩 High protein
🍞 Low carbs

Source of Calories

13.8%
39.0%
47.1%
Fat: 143 cal (47.1%)
Protein: 118 cal (39.0%)
Carbs: 42 cal (13.8%)

About Swordfish

Swordfish is a lean, mild-flavored saltwater fish popular in many cuisines, especially Mediterranean and Asian dishes. Known for its firm texture and steak-like cuts, swordfish is rich in protein, making it an excellent choice for those seeking a high-protein meal. It is also a good source of essential nutrients like selenium, vitamin D, and omega-3 fatty acids, which can promote heart health, reduce inflammation, and support brain function. Swordfish is low in fat and carbohydrates, fitting well into low-carb or high-protein diets. However, it may contain higher levels of mercury compared to smaller fish, so consumption should be moderated, especially for pregnant individuals or young children. Swordfish can be grilled, broiled, or pan-seared, making it a versatile seafood option that pairs well with bold herbs, citrus, and creamy sauces for a nutritious, flavorful dish.