Fish, swordfish
Common food
Photo: Wikipedia
Swordfish is a firm, meaty white fish with a dense, steak-like texture that holds up beautifully to high-heat cooking. Its mild, slightly sweet flavor and substantial bite make it a favorite for grilling, often compared to a lean pork chop or chicken breast. Nutritionally, it's a powerhouse, delivering a robust 21.89g of protein per 100g with a moderate calorie count.
Calorie split: 39% protein · 14% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People adore swordfish for its satisfying, steak-like texture that doesn't flake apart, making it ideal for grilling and searing. Its mild flavor acts as a versatile canvas for bold marinades, from citrus-herb to spicy miso glazes, and it's a centerpiece in coastal cuisines worldwide.
⚠️ Watch-outs & how to enjoy it better
Swordfish is a large, predatory fish that can accumulate higher levels of mercury than smaller species; pregnant women, nursing mothers, and young children should limit intake. To mitigate this, choose smaller swordfish, source from reputable fisheries with good management practices, and balance your seafood intake with lower-mercury options like salmon or sardines.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Rich in selenium, an important antioxidant mineral
- Provides niacin (vitamin B3) for energy metabolism
- Contains omega-3 fatty acids, though in moderate amounts
- Low in carbohydrates, suitable for low-carb diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sword' in swordfish is not just for show; it's a bony extension of the upper jaw used to slash through schools of fish, stunning or injuring prey before consumption.
Full nutrition (USDA data · scales with serving)
| Water | 57.4 g |
| Energy | 231 kcal |
| Protein | 21.9 g |
| Total lipid (fat) | 11.8 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.14 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.98 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 283 mg |
| Potassium, K | 455 mg |
| Sodium, Na | 348 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 62.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.10 mg |
| Niacin | 8.8 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 18.0 ug |
| Folic acid | 13.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 73.0 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 53.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 2.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 14.6 ug |
| Vitamin K (phylloquinone) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.62 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.28 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.42 g |
| MUFA 22:1 | 0.13 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.11 g |
| PUFA 22:5 n-3 (DPA) | 0.15 g |
| PUFA 22:6 n-3 (DHA) | 0.68 g |
| Cholesterol | 77.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I know when swordfish is done cooking?
Swordfish is done when it reaches an internal temperature of 145°F (63°C) and the flesh is opaque and flakes easily with a fork. Overcooking makes it dry and tough, so it's best to err on the side of slightly underdone, as it will continue to cook from residual heat after removal from the pan or grill.
What's the best way to grill swordfish without it sticking?
Ensure the grill grates are very clean and well-oiled. Pat the swordfish steaks completely dry with paper towels, brush them generously with oil, and place them on a very hot grill. Don't try to move them until they release naturally after a few minutes.
Is swordfish sustainable?
Sustainability varies by region and fishing method. Look for swordfish caught in the Atlantic by harpoon or in the Mediterranean with longline gear, which are often rated as 'Best Choice' or 'Good Alternative' by organizations like the Monterey Bay Aquarium Seafood Watch. Always check the latest guidance.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.31 kcal/g · 38% calories from protein · 0.3 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.