Know what’s on your plate
Swordfish
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 144 kcal —
- Protein 20 g 39%
- Carbohydrate 0 g 0%
- Fat 6.7 g 9%
- Saturated fat 1.6 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 81 mg 4%
- Cholesterol 66 mg 22%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 36 µg 4%
- Vitamin C 0 mg 0%
- Vitamin D 13.9 µg 70%
- Vitamin E 2 mg 13%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.08 mg 6%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 7.8 mg 49%
- Pantothenic acid (B5) 0.35 mg 7%
- Vitamin B6 0.54 mg 32%
- Folate (B9) 2 µg 1%
- Vitamin B12 1.7 µg 71%
- Choline 65 mg 12%
Minerals
- Calcium 5 mg 0%
- Iron 0.38 mg 2%
- Magnesium 29 mg 7%
- Phosphorus 255 mg 20%
- Potassium 418 mg 9%
- Zinc 0.66 mg 6%
- Copper 0.04 mg 4%
- Manganese 0.01 mg 0%
- Selenium 57.4 µg 104%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 144 | 20 g | 0 g | 6.7 g |
| 1 × oz | 85 g | 122 | 17 g | 0 g | 5.7 g |
| 1 × piece (4-1/2" x 2-1/8" x 7/8") | 136 g | 196 | 27 g | 0 g | 9 g |
| 2 × oz | 170 g | 245 | 33 g | 0 g | 11 g |
| ½ × oz | 42.5 g | 61 | 8.4 g | 0 g | 2.8 g |
| 3 × oz | 255 g | 367 | 50 g | 0 g | 17 g |
| 4 × oz | 340 g | 490 | 67 g | 0 g | 23 g |
Similar foods
- Swordfish steakstewed with olive oil and wine152 kcal / 100 g
- Black scabbardfishraw88 kcal / 100 g
- White scabbardfishraw117 kcal / 100 g
- Spanish mackerelraw139 kcal / 100 g
- Garfishraw107 kcal / 100 g
- Sturgeonmixed species, raw105 kcal / 100 g
- King mackerelraw105 kcal / 100 g
- Dolphinfish mahimahiraw85 kcal / 100 g
- Fishaverage, raw124 kcal / 100 g
Questions about Swordfish
How long should you cook swordfish steaks?
For steaks about 2.5 cm thick, grill or pan-fry over medium-high heat for roughly 4–5 minutes per side, until opaque and just firm. Thicker steaks need longer; avoid overcooking, as swordfish dries out quickly.
How do you stop swordfish sticking to the grill?
Pat the steaks dry, brush them lightly with oil and put them on a thoroughly heated, clean grill. Leave them undisturbed until the underside has formed a seared crust, then turn once with a wide fish slice.
What flavours go well with swordfish?
Lemon, garlic, parsley, capers and olive oil suit its firm, mild flesh; chilli and herbs such as oregano also work well. Serve it with grilled vegetables, potatoes or a bright tomato salad.
Can you use swordfish in fish tacos?
Yes. Cut it into chunks, season with cumin, paprika, lime and a little oil, then sear for a few minutes until cooked through. Serve in warm tortillas with cabbage, salsa and lime.
How should you store fresh swordfish?
Keep it covered in the coldest part of the fridge and cook it within a day or two of buying. For longer storage, wrap it tightly, freeze it, and thaw it overnight in the fridge before cooking.
Can you eat swordfish raw?
Raw swordfish is not a good choice unless it has been handled and frozen specifically for raw eating; freezing does not remove every food-safety risk. Cooking it until opaque and firm is the safer option.
How much protein is in a serving of swordfish?
A typical steak portion of 136 g contains 27 g of protein. Swordfish is also notable for selenium: it is 57.4 µg per 100 g.
Is swordfish high in mercury?
Yes. Swordfish is a large predatory fish that can accumulate more mercury than many smaller fish, so it is best eaten less often; people who are pregnant, trying to become pregnant or feeding young children should avoid it.
Source: USDA FoodData Central 173703 · per 100 g · carbohydrate per EU label, fibre excluded
