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.
See how this score is calculated, build a plate around fish, swordfish, or compare it with another food.
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 70Original analysis by NutriVerdict
In the kitchen and how to use it
Swordfish is a firm, meaty fish, dense enough to be cut into steaks and grilled or broiled much like a piece of meat rather than flaked apart like a delicate whitefish. Its mild flavor and sturdy texture hold up well to bold marinades, high heat, and skewering for kebabs, and it is one of the few fish that many people who dislike a strong fishy taste still enjoy. It is commonly served simply, with a squeeze of citrus, olive oil, and herbs, letting the steak's texture take the lead.
When buying raw swordfish, look for steaks with a moist, slightly pinkish-white to ivory color and a fresh, mild smell, and keep it refrigerated to use within a day or two, or freeze it if not using soon. An 85 g raw serving has 144 calories and 19.7 grams of protein, reaching 39 percent of the daily value for protein, along with 13 percent for vitamin E. Sodium is naturally moderate at 81 milligrams, making swordfish a substantial protein source to build a grilled dinner around.
Frequently asked questions about fish, swordfish
How many calories are in raw swordfish?
An 85 g serving has 144 calories and 19.7 grams of protein.
How do you cook swordfish?
It is typically cut into steaks and grilled, broiled, or skewered, since its firm, meaty texture holds up well to high heat.
Is swordfish a good source of protein?
Yes, an 85 g serving provides about 39 percent of the daily value for protein, along with 13 percent for vitamin E.