Calories in Swordfish
If you want to know how many calories are in swordfish, then you have landed on the right page. This is a simple guide to swordfish calories and also swordfish nutrition facts, where we will highlight for you the various nutritional benefits of swordfish, explaining in plain terms whether or not swordfish is good for you.
How many calories in swordfish?
First things first, let's take a look at how many calories in swordfish.
- In 1 piece of swordfish weighing 106 g there are 164 calories
- In a 3 oz serving of swordfish there are 132 calories
Swordfish calories by weight
Now we will show you swordfish calories by weight.
- In 1 oz of cooked swordfish there are 43 calories
- In 100 g of cooked swordfish there are 155 calories
We hope that this section has been successful in showing you the calories swordfish contains. If you would like to see what the many nutritional benefits of swordfish are, please see the following section.
Swordfish nutrition facts
The following swordfish nutrition facts are based on 100 g / 3.5 oz of cooked swordfish.
- Vitamin A - 137.0 IU
- Vitamin B1 (Thiamin) - 0.0 milligrams
- Vitamin B2 (Riboflavin) - 0.1 milligrams
- Vitamin B3 (Niacin) - 11.8 milligrams (am impressive 59% of the total needed in a day)
- Vitamin B5 (Pantothenic acid) - 0.4 milligrams
- Vitamin B6 - 0.4 milligrams (19% of your RDA)
- Vitamin B9 (Folate) - 2.0 micrograms
- Vitamin B12 - 2.0 micrograms (a very notable 34% of your RDA)
- Vitamin C - 1.1 milligrams
- Vitamin D - None
- Vitamin E- None
- Vitamin K - None
- Choline - None
- Calcium - 6.0 milligrams
- Copper - 0.2 milligrams
- Iron - 1.0 milligrams
- Magnesium - 34.0 milligrams
- Manganese - 0.0 milligrams
- Phosphorus - 337 milligrams (34% of the total you need in a day)
- Potassium - 369 milligrams
- Selenium - 61.7 micrograms (an amazing 88% of the total needed per day)
- Sodium - 115 milligrams
- Zinc - 1.5 milligrams (a helpful 10% of your RDA)
- Protein - 25.4 g (an impressive 51% of your RDA)
- Cholesterol - 50 milligrams (17% of the total you should be consuming in a day)
- Dietary Fiber - 0.0 g
- Carbohydrates - 0.0 g
- Water - 68.7 g
- Total fats - 5.1 g (of which just 1.4 g are saturated fats)
- Sugars - 0.0 g
The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.
Find out much more about the various nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one explaining exactly what positive contributions they make to the health of your body, and highlighting all of the other foods that they can be found in.
Is swordfish good for you?
By now you will have read about the calories in swordfish, and seen the nutritional values of this popular seafood, but is swordfish good for you? The answer to this question is yes as much like other sea foods, there are many nutritional benefits that the swordfish provides.
Primarily swordfish gives you a great dose of protein, but in addition to this it is also a rich source of selenium, Phosphorus and B vitamins. It does not have a huge amount of cholesterol in, or fat, and better still there is only a small amount of the fat that it does contain that is saturated harmful fat. There are also not a huge number of calories in swordfish either, which makes it all the more appealing.
More information
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