Nutrition facts · USDA values per 100 g
Calories & Macros in Swordfish
Quick answer
Swordfish has 172 kcal per 100 g. 3 oz (85 g) has 146 kcal, 19.9 g of protein, 0 g of carbs and 6.7 g of fat.
- Calories
- 172kcal
- per 100 g
- Protein
- 23.5g
- per 100 g
- Carbs
- 0g
- per 100 g
- Fat
- 7.9g
- per 100 g
- Protein 57% · 23.5 g
- Carbs 0% · 0 g
- Fat 43% · 7.9 g
Calories in any amount of Swordfish
Weigh your portion and type it in, in grams or ounces; it starts at 3 oz (85 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.
- Calories
- 146kcal
- Protein
- 19.9g
- Carbs
- 0g
- Fat
- 6.7g
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28.3 g) | 49 kcal | 6.6 g | 0 g | 2.2 g |
| 50 g | 86 kcal | 11.7 g | 0 g | 4 g |
| 100 g | 172 kcal | 23.5 g | 0 g | 7.9 g |
| 150 g | 258 kcal | 35.2 g | 0 g | 11.9 g |
| 200 g | 344 kcal | 46.9 g | 0 g | 15.9 g |
| 250 g | 430 kcal | 58.6 g | 0 g | 19.8 g |
| 300 g | 516 kcal | 70.4 g | 0 g | 23.8 g |
| 500 g | 860 kcal | 117.3 g | 0 g | 39.7 g |
| 1 lb (454 g) | 780 kcal | 106.4 g | 0 g | 36 g |
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 oz: 85 g | 146 kcal | 19.9 g | 0 g | 6.7 g |
| 1 piece: 106 g | 182 kcal | 24.9 g | 0 g | 8.4 g |
Swordfish nutrition facts per 100 g
| Nutrient | Per 100 g | % Daily Value |
|---|---|---|
| Calories | 172 kcal | – |
| Protein | 23.5 g | 47% |
| Total fat | 7.93 g | 10% |
| Saturated fat | 1.91 g | 10% |
| Monounsaturated fat | 3.54 g | – |
| Polyunsaturated fat | 1.37 g | – |
| Cholesterol | 78 mg | 26% |
| Total carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Sodium | 97 mg | 4% |
| Potassium | 499 mg | 11% |
| Calcium | 6 mg | <1% |
| Iron | 0.45 mg | 3% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 304 mg | 24% |
| Zinc | 0.78 mg | 7% |
| Vitamin A (RAE) | 43 µg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 16.6 µg | 83% |
| Vitamin E | 2.41 mg | 16% |
| Vitamin K | 0.1 µg | <1% |
| Vitamin B6 | 0.62 mg | 36% |
| Vitamin B12 | 1.62 µg | 68% |
| Folate (DFE) | 2 µg | 1% |
| Thiamin (B1) | 0.09 mg | 7% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 9.25 mg | 58% |
| Caffeine | 0 mg | – |
| Alcohol | 0 g | – |
| Water | 68.3 g | – |
% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.
How Swordfish fits common diet targets
- Net carbs
- 0g
- per 100 g
- Protein per 100 kcal
- 13.6g
- Energy density
- 1.72kcal/g
- medium
- Net carbs are total carbohydrate minus fiber: 0 g − 0 g = 0 g per 100 g. Low-carb plans usually count these.
- Protein per 100 kcal compares how much protein each food gives for the same calories: Swordfish gives 13.6 g.
- Energy density is calories per gram. At 1.72 kcal/g, Swordfish is medium on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.
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Values are USDA averages for the food as described below; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
USDA describes this food as “Fish, swordfish, cooked, dry heat” (FoodData Central SR Legacy 2018-04). Want your own numbers? The macro calculator sets a daily target to compare against.
Source: USDA FoodData Central, FDC 173704, retrieved . How we calculate.