Swordfish
Swordfish, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 172 kcal |
| Protein | 23.4 g |
| Fat | 7.9 g |
| Carbs | 0.0 g |
Swordfish is a large, firm-fleshed ocean fish typically sold as steaks and cooked by grilling, broiling, or pan-searing. It is a popular choice in Mediterranean and American coastal cuisines, where its meaty texture holds up well to high-heat cooking methods. Per 100 g, cooked swordfish provides 172 kcal, 23.5 g of protein, 7.9 g of fat, and zero carbohydrates or fibre. It is a notable source of potassium (475 mg per 100 g) and phosphorus (304 mg per 100 g), alongside 16.6 mcg of vitamin D and 9.5 mg of niacin per 100 g. No glycemic index applies given the absence of carbohydrates. Swordfish fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in swordfish?
Cooked swordfish contains 172 kcal per 100 g. A typical grilled steak portion of around 150 g would provide approximately 258 kcal.
How much vitamin D is in swordfish?
Cooked swordfish provides 16.6 mcg of vitamin D per 100 g, making it one of the more concentrated food sources of this nutrient. Most adults have a daily reference intake of around 15–20 mcg, so a standard portion covers a substantial share of that.
Is swordfish keto-friendly?
Yes, swordfish is well suited to a ketogenic diet. It contains zero carbohydrates per 100 g, with 23.5 g of protein and 7.9 g of fat, fitting squarely within keto macronutrient targets.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 172 kcal |
| Protein | 23.4 g |
| Fat | 7.9 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.5 g |
| Monounsaturated | 3.5 g |
| Polyunsaturated | 1.4 g |
| Trans | 0.056 g |
| Omega-3 | 1.0 g |
| Omega-6 | 0 g |
| Cholesterol | 78.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 5.5 mg |
| Iron | 0.53 mg |
| Magnesium | 34.1 mg |
| Phosphorus | 304 mg |
| Potassium | 475 mg |
| Sodium | 97.0 mg |
| Zinc | 0.78 mg |
| Copper | 0.046 mg |
| Manganese | 0.021 mg |
| Selenium | 68.5 mcg |
| Iodine | 9.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 43.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 16.6 mcg |
| Vitamin E | 2.4 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.089 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 9.5 mg |
| Pantothenic acid (B5) | 0.46 mg |
| Vitamin B6 | 0.61 mg |
| Folate (B9) | 2.0 mcg |
| Vitamin B12 | 2.9 mcg |
| Choline | 77.5 mg |
