Proteins
Swordfish Nutrition Facts
Swordfish is a firm, meaty fish with steak-like texture perfect for grilling. Rich in selenium, vitamin D, and omega-3s, it's a flavorful choice for seafood lovers. Due to moderate mercury content, limit consumption to occasional meals.
Nutrition Facts
Per 100g serving
Calories121
% Daily Value*
Total Fat
4.0g6%
Saturated Fat
1.1g6%
Trans Fat
0.0g
Polyunsaturated Fat
0.9g
Monounsaturated Fat
1.5g
Cholesterol
39mg13%
Sodium
90mg4%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
19.8g40%
Vitamin A
35mcg4%
Vitamin C
-0%
Vitamin D
11.2mcg56%
Vitamin E
1.5mg10%
Vitamin K
0.1mcg0%
Vitamin B6
0.3mg19%
Vitamin B12
1.5mcg63%
Folate
2mcg1%
Calcium
5mg0%
Iron
0.4mg2%
Potassium
418mg9%
Magnesium
29mg7%
Zinc
1.2mg11%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Very high in selenium
- ✓Excellent vitamin D
- ✓Rich in niacin
- ✓Good omega-3 content
- ✓High potassium
Best For
GrillingSteak loversVitamin D needsSpecial occasions
Storage
Refrigerate 1-2 days only. Freeze up to 3 months. Best served medium to avoid drying out.
Serving Sizes
1 steak (6 oz)206 cal
3 oz cooked103 cal
100g121 cal
Frequently Asked Questions
Is swordfish high in mercury?
Yes, swordfish has higher mercury levels than most fish. FDA recommends limiting to 1 serving per week for adults, and pregnant women/children should avoid it.
What does swordfish taste like?
Swordfish has a mild, slightly sweet flavor with firm, meaty texture similar to steak. It's less 'fishy' than salmon and holds up well to bold marinades and high-heat cooking.
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