Food guide

Swordfish

A meaty cooked steak fish; larger specimens can carry more mercury, so frequency should stay modest.

SeafoodProtein-Rich

Swordfish, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of swordfish, cooked for fair comparison. Typical serving: 100 g cooked — 172 kcal per 100 g serving.

Nutrition information for Swordfish
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	172 kcal	172 kcal	100 kcal
Protein	23.4 g	23.4 g	13.6 g
Carbohydrate	0 g	0 g	0 g
Fat	7.9 g	7.9 g	4.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of swordfish, with a typical serving and FDA Daily Value for adults.

Micronutrients for Swordfish
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	43 µg	43 µg	5%
Vitamin C	0 mg	0 mg	0%
Vitamin D	16.7 µg	16.7 µg	84%
Vitamin E	2.4 mg	2.4 mg	16%
Vitamin K	0.1 µg	0.1 µg	<1%
Thiamin	0.089 mg	0.089 mg	7%
Riboflavin	0.063 mg	0.063 mg	5%
Niacin	9.3 mg	9.3 mg	58%
Vitamin B6	0.62 mg	0.62 mg	36%
Folate	2 µg	2 µg	<1%
Vitamin B12	1.6 µg	1.6 µg	67%
Pantothenic acid	0.42 mg	0.42 mg	8%
Choline	77.5 mg	77.5 mg	14%
Minerals
Calcium	6 mg	6 mg	<1%
Iron	0.45 mg	0.45 mg	3%
Magnesium	35 mg	35 mg	8%
Phosphorus	304 mg	304 mg	24%
Potassium	499 mg	499 mg	11%
Sodium	97 mg	97 mg	4%
Zinc	0.78 mg	0.78 mg	7%
Selenium	68.5 µg	68.5 µg	125%
Copper	0.046 mg	0.046 mg	5%
Manganese	0.013 mg	0.013 mg	<1%

Source: USDA FoodData Central — Fish, swordfish, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat swordfish?

A concentrated protein food for the calories it costs.
A meaty cooked steak fish; larger specimens can carry more mercury, so frequency should stay modest.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Lemon, Olive oil, Capers.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.