Swordfish (Cooked) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.0Allergen: Fish

Macronutrients

Calories172 kcal 9% DV

Protein28 g 56% DV

Carbohydrates0.0 g 0% DV

Fat5.7 g 7% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium102 mg 4% DV

Vitamins & minerals

Vitamin A40 µg 4%

Vitamin C0.0 mg 0%

Vitamin D14 µg 70%

Vitamin E1.8 mg 12%

Vitamin K0.1 µg 0%

Thiamin B10.05 mg 4%

Riboflavin B20.05 mg 4%

Niacin B313 mg 79%

Vitamin B60.38 mg 22%

Folate B92.0 µg 0%

Vitamin B121.9 µg 79%

Calcium5.0 mg 0%

Iron0.9 mg 5%

Magnesium33 mg 8%

Phosphorus282 mg 23%

Potassium460 mg 10%

Zinc1.3 mg 12%

Selenium57 µg 104%

Common serving sizes

Serving	Weight
1 steak (4 oz)	113 g
3 oz portion	85 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

See Swordfish (Cooked) in the Connections Explorer →

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Sardines (Canned in Oil, Drained)Mackerel (Canned, Jack, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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