Calorie Chart / Fish / Swordfish
How Many Calories Are in Swordfish?
Calculation of the nutritional value & Recommended Dietary Intake of swordfish
For g and a calorie requirement of kcal
| Calories 174 kcal | Proteins 29 g | Lipids 6.8 g | Carbohydrates 0 g |
| 9% | 39% | 10% | 0% |
Health benefits of swordfish
Swordfish - 100g
Calories 116 kcal
Proteins 19 g
Lipids 4.5 g
Carbohydrates 0 g
Swordfish falls into the moderate-calorie category, so it delivers valuable nutrients without loading the plate with excessive calories. This makes it popular among people who need to control their calories for weight loss and among sports enthusiasts who seek nutrient-dense calories for muscle repair and satiety.
Nutritionally, swordfish supplies complete proteins, omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12, niacin (B3), and important minerals such as selenium, phosphorus, and potassium. These micronutrients support immune health, bone strength, and proper nerve function—all with a sensible amount of calories compared to many red meats.
Selenium in swordfish is of particular interest: a single portion can cover more than half of an adult's daily needs, acting as an antioxidant and helping the thyroid. Although its lipid content is higher than that of lean white fish like cod, it is still far lower in calories and saturated fat than most cuts of beef. As a bonus for those counting calories, the fish's firm texture is satisfying, reducing the risk of extra snacking and therefore extra calories.
Historically, swordfish has been prized in Mediterranean cuisine since antiquity. The fish's high migratory speed (over 50 km/h) produces dense muscle fibers—hence its meaty bite despite modest calories. Note, however, that large predatory species may accumulate mercury; sensible consumption (no more than once a week for adults and less for pregnant women) preserves the benefits without tipping the scale of health or calories.
Tips for incorporating swordfish into a balanced diet
To keep calories under control while enjoying swordfish, favor cooking methods such as grilling, oven-roasting, or steaming. A quick lime-garlic marinade plus a brush of olive oil is enough; excess sauces only add hidden calories. Pair the steak with a salsa of diced pineapple and bell pepper for freshness and minimal calories.
For a balanced lunch box, serve swordfish over fluffy quinoa with a side of wilted spinach. This trio supplies proteins, complex carbohydrates, and fiber while keeping total calories within a typical 500- to 600-calorie target meal. The nutty flavor of quinoa also contrasts nicely with the fish's rich taste without calling for calorie-heavy dressings.
If you crave Mediterranean flavors, cube swordfish and thread it onto skewers with cherry tomatoes and red onion, then grill. Serve alongside a spoon of whole-grain rice; the grains soak up juices yet add only moderate calories. A sprinkle of fresh herbs replaces salt and butter, trimming calories even further.
Fans of poke bowls can swap typical tuna for diced swordfish. Combine the fish with edamame, cucumber, and a light soy–sesame dressing. It delivers a satisfying portion of proteins while holding calories in check. Much like bowls starring salmon or amberjack, the key lies in limiting sugary sauces so that the final bowl remains friendly to your daily calories.
Frequently Asked Questions
- How many calories are in swordfish?
- There are 116 kcal per 100 g.
- Is swordfish a good source of lean proteins while keeping calories reasonable?
- Yes. Swordfish offers about 19 g of proteins per 100 g with only moderate calories, making it comparable to grilled tuna or baked halibut for an athlete-friendly ratio.
- How do swordfish calories compare with salmon calories?
- Swordfish provides fewer calories than the same portion of salmon, mainly because salmon contains more fat. Opting for swordfish is an easy way to trim calories while still getting omega-3s.
- What is the healthiest way to cook swordfish to keep calories low?
- Grilling, baking on parchment, or steaming add minimal fat and therefore minimal calories. Avoid frying or heavy cream sauces that can double the calories of the finished dish.
- Can I eat swordfish every day if I track calories closely?
- Even if calories fit your plan, health authorities advise limiting large predatory fish like swordfish to once a week (or less for pregnant women) because of potential mercury, so vary your low-calorie seafood choices with options such as cod or pollock.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
