Fish, swordfish, raw
FDC 173703oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · -5 vs Fish & seafood medianRaw swordfish scores 70 of 100, a Good band result, but its rank of 38 of 60 in Fish & seafood falls below the category's median score. It offers 39% DV of protein and 13% DV of vitamin E, a useful showing for a fish.
Swordfish is prized for its firm, meaty texture and is usually cut into steaks for grilling or pan-searing, with a typical serving of about 85 g (3 oz). At 144 calories and 6.65 g of fat per 100 g it runs richer than leaner white fish, and since its score sits under the category median, fish, carp, raw is listed as a higher-scoring alternative in the same category.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | 7% |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 66 mg | 22% |
| Sodium | 81 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 39% |
| Potassium | 418 mg | 9% |
| Calcium | 5 mg | 0% |
| Iron | 0.38 mg | 2% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 36 µg | 4% |
| Vitamin E | 2 mg | 13% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | 6% |
| Total fat | 5.7 g | 7% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 56 mg | 19% |
| Sodium | 69 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 17 g | 33% |
| Potassium | 355 mg | 8% |
| Calcium | 4.3 mg | 0% |
| Iron | 0.32 mg | 2% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 31 µg | 3% |
| Vitamin E | 1.7 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 173703Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, surimiDensity 70 vs 70Fish, carp, rawDensity 71 vs 70Fish, salmon, chinook, rawDensity 72 vs 70