Calories in Swordfish,
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 and Nutrition in Swordfish

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.


Calories in Swordfish, Raw

Refuse: 0%
Scientific Name: Xiphias gladius L.
Serving SizeCalories per Serving
100 grams144 kcal (602 kJ)
1 piece (4-1/2" x 2-1/8" x 7/8"), 136 grams196 kcal (819 kJ)
3 oz, 85 grams122 kcal (512 kJ)

Swordfish, Cooked, Dry Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams172 kcal (718 kJ)
1 piece, 106 grams182 kcal (761 kJ)
3 oz, 85 grams146 kcal (610 kJ)


Swordfish Nutritional Information

Swordfish, Cooked, Dry Heat
Nutritional value per 100 g (3.5 oz)
Proximates:
Water68.26 g
Energy718 kJ (172 kcal)
Protein23.45 g
Carbohydrates0.00 g
Total Fat:7.93 g
saturated fat1.911 g
monounsaturated fat3.544 g
polyunsaturated fat1.368 g
Cholesterol78 mg
Minerals:
Calcium, Ca6 mg (0.6 %)
Iron, Fe0.45 mg (2.5 %)
Magnesium, Mg35 mg (9 %)
Phosphorus, P304 mg (30 %)
Potassium, K499 mg (11 %)
Zinc, Zn0.78 mg (5 %)
Copper, Cu0.046 mg (2.3 %)
Manganese, Mn0.013 mg (0.7 %)
Selenium, Se68.5 mcg (98 %)
Vitamins:
Vitamin C0.0 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 B60.615 mg (31 %)
Folate (Vit. B9)2 mcg (0.5 %)
Vitamin B121.62 mcg (27 %)
Vitamin A129 IU (3 %)
Vitamin E2.41 mg (12 %)
Vitamin D666 IU (167 %)
Vitamin K0.1 mcg (0.1 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko





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