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[N]extrient

Fish Swordfish (Raw)

SR Legacy·Comprehensive Reference Data

Fish, swordfish, raw

Finfish and Shellfish Products

A 100g serving covers 104% of the daily recommended Selenium, making Fish Swordfish (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (19.7g), fat (6.7g), and carbohydrates (0g) per 100g. At 144 calories per 100g, Fish Swordfish (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 81mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Swordfish (Raw) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories144KCAL
Protein19.7G
Fat6.7G
Carbs0G
Fiber0G

Calorie Distribution

139kcal
  • Protein57%19.7 g
  • Fat43%6.7 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water73.4G
Energy144KCAL
Protein19.7G
Total lipid (fat)6.7G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol66.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.07MG
Riboflavin0.05MG
Niacin7.8MG
Vitamin B-60.54MG
Folate, total2.0UG
Vitamin B-121.7UG
Vitamin A, RAE36.0UG
Vitamin E (alpha-tocopherol)2.0MG
Vitamin D (D2 + D3)13.9UG
Vitamin K (phylloquinone)0.10UG
Calcium, Ca5.0MG
Iron, Fe0.38MG
Magnesium, Mg29.0MG
Phosphorus, P255MG
Potassium, K418MG
Sodium, Na81.0MG
Zinc, Zn0.66MG
Copper, Cu0.04MG
Manganese, Mn0.01MG
Selenium, Se57.4UG
Energy602kJ
Ash1.4G
Pantothenic acid0.35MG
Folic acid0UG
Folate, food2.0UG
Folate, DFE2.0UG
Choline, total65.0MG
Vitamin B-12, added0UG
Retinol36.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU120IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.01MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units558IU
Vitamin D3 (cholecalciferol)13.9UG
Fatty acids, total saturated1.6G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.007G
SFA 14:00.15G
SFA 15:00.03G
SFA 16:01.0G
SFA 17:00.03G
SFA 18:00.34G
SFA 20:00.02G
SFA 22:00.009G
SFA 24:00.006G
Fatty acids, total monounsaturated3.0G
MUFA 14:10.005G
MUFA 15:10.001G
MUFA 16:10.24G
MUFA 16:1 c0.23G
MUFA 17:10.005G
MUFA 18:12.2G
MUFA 18:1 c2.2G
MUFA 20:10.38G
MUFA 22:10.13G
MUFA 22:1 c0.13G
MUFA 24:1 c0.08G
Fatty acids, total polyunsaturated1.1G
PUFA 18:20.07G
PUFA 18:2 n-6 c,c0.05G
PUFA 18:2 CLAs0.01G
PUFA 18:30.03G
PUFA 18:3 n-3 c,c,c (ALA)0.03G
PUFA 18:3 n-6 c,c,c0.001G
PUFA 18:3i0.002G
PUFA 18:40.006G
PUFA 20:2 n-6 c,c0.02G
PUFA 20:30.02G
PUFA 20:3 n-30.02G
PUFA 20:3 n-60.006G
PUFA 20:40.07G
PUFA 20:5 n-3 (EPA)0.11G
PUFA 22:40.03G
PUFA 22:5 n-3 (DPA)0.14G
PUFA 22:6 n-3 (DHA)0.65G
Fatty acids, total trans0.05G
Fatty acids, total trans-monoenoic0.03G
TFA 16:1 t0.01G
TFA 18:1 t0.02G
TFA 22:1 t0.002G
TFA 18:2 t not further defined0.01G
Fatty acids, total trans-polyenoic0.01G
Tryptophan0.22G
Threonine0.87G
Isoleucine0.91G
Leucine1.6G
Lysine1.8G
Methionine0.59G
Cystine0.21G
Phenylalanine0.77G
Tyrosine0.67G
Valine1.0G
Arginine1.2G
Histidine0.58G
Alanine1.2G
Aspartic acid2.0G
Glutamic acid3.0G
Glycine0.95G
Proline0.70G
Serine0.81G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)12216.7g5.7g0g
piece (4-1/2" x 2-1/8" x 7/8") (136g)19626.7g9g0g

Scaled from Fish Swordfish (Raw)'s per-100g values using USDA portion data.

More in Finfish and Shellfish Products

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Fish Trout Mixed Species (Raw)

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Fish Trout Mixed Species Dry Heat (Cooked)

190 kcal26.6g protein

Fish Pollock (Raw)

56 kcal12.3g protein

Fish Ocean Perch Atlantic (Raw)

79 kcal15.3g protein

Mollusks Clam Mixed Species (Raw)

86 kcal14.7g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Fish Swordfish Dry Heat (Cooked)

172 kcal23.45g protein

Fish Salmon Coho Farmed Dry Heat (Cooked)

178 kcal24.3g protein

Fish Salmon Coho Farmed (Raw)

160 kcal21.27g protein

Fish Mackerel Spanish (Raw)

139 kcal19.29g protein

Fish Salmon Atlantic Wild Dry Heat (Cooked)

182 kcal25.44g protein

Fish Salmon Atlantic Wild (Raw)

142 kcal19.84g protein

Nutrient Highlights

  • Fish Swordfish (Raw) is a excellent source of Vitamin D (70% DV) — see top foods ranked by Vitamin D
  • Fish Swordfish (Raw) is a excellent source of Protein (39% DV) — see top foods ranked by Protein

Dietary Considerations

  • With 418mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Swordfish (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Fish Swordfish (Raw) is naturally low in sodium at 81mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Swordfish (Raw) fits well in high-protein, low-carb eating patterns with 19.7g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Swordfish (Raw) provides 57mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top <1% (#1 of 8,262)
  • Potassium: top 13% (#1,074 of 8,262)
  • Magnesium: top 25% (#2,066 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories144
% Daily Value*
Total Fat 6.7G9%
Cholesterol 66.0MG22%
Sodium 81.0MG4%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 19.7G39%
Vitamin D 13.9UG70%
Calcium 5.0MG0%
Iron 0.38MG2%
Potassium 418MG9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173703.

View on USDA FoodData Central →