Swordfish (raw) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein5.6g57% of calories
- Carbs0g0% of calories
- Fat1.9g43% of calories
- ✓ Keto-friendly
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Swordfish (raw) (1 oz, 28 g) has 41 calories, with 5.6 g of protein, 0 g of carbohydrates and 1.9 g of fat. Most of its energy comes from protein (57% of calories). It is high in Vitamin D (26% DV), Vitamin B12 (20% DV) and selenium (30% DV).
High in
20%+ of the daily value
- Vitamin D26%
- Vitamin B1220%
- Selenium30%
Good source of
10–19% of the daily value
- Niacin14%
- Vitamin B612%
- Phosphorus10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 10 μg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 4 μg | 26% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 1% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 1 μg | 0% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 1 mg | 0% |
| Iron | 0.1 mg | 1% |
| Potassium | 119 mg | 3% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 72 mg | 10% |
| Zinc | 0.2 mg | 2% |
| Copper | 0 mg | 1% |
| Manganese | 0 mg | 0% |
| Selenium | 16 μg | 30% |
Full breakdown · 33 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.2 g | — |
| Retinol | 10 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D3 | 4 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
182 calSwordfish (cooked, dry heat)1 piece+141 cal- 160 cal
Private Selection Wild Caught Swordfish Steaks1 steak+119 cal - 240 calUnknown Swordfish Steak1 fillet+199 cal
- 200 calWaterfront Bistro Wild Caught Swordfish Steak5 oz+159 cal
- 160 calFrederik's By Meijer Wild Caught Swordfish Steaks1 steak+119 cal
- 160 calAmazon Fresh Skin-On & Boneless Wild Caught Swordfish Steaks4 oz+119 cal
Burning 41 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 8minWalking (3.5 mph)
- 5minCycling (moderate)
- 3minRunning (6 mph)
- 6minSwimming laps
Common questions
How many calories are in Swordfish (raw)?
One serving of Swordfish (raw) (1 oz) has 41 calories, which works out to 144 calories per 100 g. That is about 2% of a 2,000-calorie day.
Is Swordfish (raw) high in protein?
Not especially. It has 5.6 g of protein per serving, and protein supplies 57% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Swordfish (raw) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Swordfish (raw)?
23 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Swordfish (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
