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Calories in Swordfish, Swordfish Calories, Swordfish Nutrition Facts

How many calories in Swordfish? See below, the Swordfish calories for the different serving sizes. We provide you with Swordfish nutrition facts and the health benefits of Swordfish to help you lose weight and eat a healthy diet.

Swordfish, so called due to their elongated bill shaped like a sword, are generally purchased as steaks, which can be fried or grilled. If you are on a weight loss diet, it’s best to grill. Swordfish provide an excellent source of vitamins D and B3 (niacin). Other vitamins and minerals provided include B1, B2, B5, B6, B12, E, magnesium, phosphorus, potassium and selenium. They are also full of protein.

Due to their omega-3 content, they are believed to help protect against heart disease. Other Swordfish benefits include helping to maintain a healthy weight as they are low in calories, and also helping to protect against arthritis.

Calories in Swordfish, Swordfish Calories, Swordfish Nutrition Facts According to the US Food and Drug Administration (FDA), pregnant women or women who are planning to become pregnant, and children, should avoid Swordfish due to possible high concentration of mercury.

Compare calories in Swordfish with the other calories in fish.

Learn why calorie counting will never work for long term weight loss and how restricting calories is probably the worst thing you can do to lose weight. Learn more...

Calories in Swordfish, raw

Refuse: 0%
Scientific Name: Xiphias gladius L.

Serving Size	Calories per Serving
100 grams	144 kcal (602 kJ)
1 piece (4-1/2" x 2-1/8" x 7/8"), 136 grams	196 kcal (819 kJ)
3 oz, 85 grams	122 kcal (512 kJ)

Swordfish, cooked, dry heat

Refuse: 0%

Serving Size	Calories per Serving
100 grams	172 kcal (718 kJ)
1 piece, 106 grams	182 kcal (761 kJ)
3 oz, 85 grams	146 kcal (610 kJ)

Swordfish Nutritional Information

Swordfish, cooked, dry heat
Nutritional value per 100 g (3.5 oz)
Proximates:
Water	68.26 g
Energy	718 kJ (172 kcal)
Protein	23.45 g
Carbohydrates	0.00 g
Total Fat:	7.93 g
saturated fat	1.911 g
monounsaturated fat	3.544 g
polyunsaturated fat	1.368 g
Cholesterol	78 mg
Minerals:
Calcium, Ca	6 mg (0.6 %)
Iron, Fe	0.45 mg (2.5 %)
Magnesium, Mg	35 mg (9 %)
Phosphorus, P	304 mg (30 %)
Potassium, K	499 mg (11 %)
Zinc, Zn	0.78 mg (5 %)
Copper, Cu	0.046 mg (2.3 %)
Manganese, Mn	0.013 mg (0.7 %)
Selenium, Se	68.5 mcg (98 %)
Vitamins:
Vitamin C	0.0 mg (0 %)
Thiamine (Vit. B1)	0.089 mg (6 %)
Riboflavin (Vit. B2)	0.063 mg (4 %)
Niacin (Vit. B3)	9.254 mg (46 %)
Pantothenic acid (B5)	0.417 mg (4 %)
Vitamin B6	0.615 mg (31 %)
Folate (Vit. B9)	2 mcg (0.5 %)
Vitamin B12	1.62 mcg (27 %)
Vitamin A	129 IU (3 %)
Vitamin E	2.41 mg (12 %)
Vitamin D	666 IU (167 %)
Vitamin K	0.1 mcg (0.1 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference

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