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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Nutrition Information
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
Source of Calories
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.
