Calories in Swordfish: Nutrition Facts & Serving Sizes
Per 3 oz (85g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz serving of swordfish (85g) contains about 122 calories with 16.7g of protein, 5.7g of fat, and 0g of carbs. Per 100g, swordfish provides 144 calories with 19.7g of protein, 6.7g of fat, and 0g of carbs. Swordfish is a meaty, firm fish that delivers an outstanding selenium content at 57.4mcg per 100g, covering about 104% of the daily recommended intake. Vitamin D is at 13.9mcg per 100g, one of the highest concentrations in any food source. Niacin provides 7.8mg per 100g (about 49% daily value) and potassium delivers 418mg per 100g. The fat profile is mostly unsaturated with 3g of monounsaturated and 1.1g of polyunsaturated fat per 100g. For anyone optimizing protein intake, swordfish delivers 19.7g of protein per 100g at 144 calories, making it one of the leaner fish options while still providing meaningful fat-soluble nutrients.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 122.4 | 16.7g | 0g | 5.7g | 0g |
| 1 piece (4-1/2" x 2-1/8" x 7/8") (136g) | 195.8 | 26.8g | 0g | 9.1g | 0g |
| 100g | 144 | 19.7g | 0g | 6.7g | 0g |
Track Swordfish in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 | 7% |
| Protein | 19.7g | 39% |
| Total Fat | 6.7g | 9% |
| Saturated Fat | 1.6g | 8% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 81mg | 4% |
| Cholesterol | 66mg | 22% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.6g | 1% |
| Cholesterol | 66mg | 22% |
| Calcium | 5mg | 0% |
| Iron | 0.4mg | 2% |
| Potassium | 418mg | 9% |
| Vitamin A | 36mcg | 4% |
| Vitamin D | 13.9mcg | 70% |
| Vitamin B6 | 0.5mg | 29% |
| Vitamin B12 | 1.7mcg | 71% |
| Magnesium | 29mg | 7% |
| Phosphorus | 255mg | 20% |
| Zinc | 0.7mg | 6% |
| Selenium | 57.4mcg | 104% |
| Folate | 2mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 7.8mg | 49% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Swordfish
Swordfish is one of the most nutritionally concentrated fish available, particularly for selenium and vitamin D. The 57.4mcg of selenium per 100g exceeds the 55mcg daily recommended intake. Selenium functions as a critical antioxidant through selenoproteins like glutathione peroxidase, protects against oxidative stress from intense training, and supports thyroid hormone conversion.
The 13.9mcg of vitamin D per 100g is exceptional. Most foods contain very little vitamin D, making swordfish one of the richest food sources available. Vitamin D is essential for calcium absorption, testosterone production, immune function, and muscle fiber development. A 3 oz serving provides about 12mcg of vitamin D, approaching the 15mcg (600 IU) daily recommendation. For people living in northern climates with limited sun exposure, swordfish is a practical food source of vitamin D.
The 19.7g of protein per 100g is complete, providing all essential amino acids for muscle protein synthesis. The 6.7g of fat includes omega-3 fatty acids (EPA and DHA) that support cardiovascular health and reduce exercise-induced inflammation. Niacin at 7.8mg per 100g supports energy metabolism and NAD+ production, which is essential for cellular energy processes.
Note: Swordfish is high in mercury and the FDA recommends limiting consumption to one serving per week. For healthy adults, one to two servings per week is generally considered safe. Choose lower-mercury alternatives like salmon or cod for more frequent fish meals.
Dietary Considerations
Swordfish is naturally gluten-free, dairy-free, and keto-friendly with 0g of carbs. It is not vegan. For weight loss, swordfish is an excellent high-protein option. At 144 calories per 100g and 19.7g of protein, the protein-to-calorie ratio is very favorable. Due to mercury content, limit to one serving (3 to 4 oz) per week. Grilling, baking, or pan-searing swordfish without heavy sauces keeps the calorie count low.
Daily Intake (100g)
100g of swordfish provides 7% of a 2,000-calorie diet.
Track Your Intake
See how swordfish fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in swordfish?
A 3 oz serving of swordfish (85g) has about 122 calories. Per 100g, swordfish contains 144 calories. A full piece (136g) has about 196 calories. All calories come from protein and fat with 0g of carbs.
Is swordfish healthy?
Yes, swordfish is highly nutritious, providing exceptional selenium, vitamin D, and protein. However, swordfish is also high in mercury. The FDA recommends healthy adults limit swordfish to one serving per week. Within that limit, it is one of the most nutrient-dense fish available.
How much protein in swordfish?
Swordfish contains 19.7g of protein per 100g. A 3 oz serving provides about 16.7g. It is a complete protein source with all essential amino acids. The protein-to-calorie ratio is very favorable for anyone tracking macros.
Is swordfish high in mercury?
Yes, swordfish is one of the higher-mercury fish. The FDA advises healthy adults to eat no more than one serving per week. Pregnant women should avoid swordfish entirely. Lower-mercury alternatives include salmon, tilapia, cod, and sardines.
How does swordfish compare to tuna?
Both swordfish and tuna are high-protein fish at similar calorie levels (144 cal per 100g each). Swordfish has more vitamin D (13.9mcg vs. around 4mcg for tuna) and more selenium. Tuna is generally lower in mercury than swordfish. Both are excellent protein sources when consumed in moderation.
Track Swordfish in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.