USDA reference food

Fish, swordfish

1 cup of fish, swordfish (135 g) has 310 calories, 30g of protein, 16g of fat and 0g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706301). It is one of 4 USDA descriptions of swordfish.

FoodData Central 2706301, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (135g)

AmountPortion

Amount per serving

Calories310

% Daily Value*

Total Fat 16g20%

Saturated Fat 4g20%

Trans Fat not declared

Cholesterol 105mg35%

Sodium 470mg20%

Total Carbohydrate 11g4%

Dietary Fiber 0g1%

Total Sugars 0g

Includes Added Sugars not declared

Protein 30g59%

Vitamin D 20mcg99%

Calcium 20mg2%

Iron 1.3mg7%

Potassium 610mg13%

* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 21.9g; more than 79% of 8,218 USDA reference foods
Calories per 100 g: 231; more than 61% of reference foods
Fiber per 100 g: 0.3g; more than 48% of reference foods

What a portion gives you

Fiber 0g1%

Protein 30g59%

Potassium 610mg13%

Calcium 20mg2%

Iron 1.3mg7%

Sodium 470mg20%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706301); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium84 µg in 1 cup (135 g), 153% of the Daily Value
Vitamin B122.2 µg in 1 cup (135 g), 91% of the Daily Value
Niacin12 mg in 1 cup (135 g), 74% of the Daily Value
Vitamin B60.7 mg in 1 cup (135 g), 44% of the Daily Value
Phosphorus382 mg in 1 cup (135 g), 31% of the Daily Value
Vitamin E3.8 mg in 1 cup (135 g), 25% of the Daily Value
Thiamin0.2 mg in 1 cup (135 g), 18% of the Daily Value
Choline99 mg in 1 cup (135 g), 18% of the Daily Value
Magnesium46 mg in 1 cup (135 g), 11% of the Daily Value
Riboflavin0.1 mg in 1 cup (135 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2706301), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 14% carbohydrate, 47% fat and 39% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	231	61%
Protein	21.9 g	79%
Total fat	11.8 g	72%
Carbohydrate	7.79 g	50%
Fiber	0.30 g	48%
Total sugars	0.14 g	37%
Sodium	348 mg	76%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	29.6 g	21.9 g	59%
Total lipid (fat)	16.0 g	11.8 g	20%
Carbohydrate, by difference	10.5 g	7.79 g	4%
Energy	312 kcal	231 kcal
Alcohol, ethyl	0 g	0 g
Water	77.5 g	57.4 g
Total Sugars	0.19 g	0.14 g
Fiber, total dietary	0.41 g	0.30 g	1%
Cholesterol	104 mg	77.0 mg	35%
Fatty acids, total saturated	3.97 g	2.94 g	20%
Fatty acids, total monounsaturated	6.50 g	4.82 g
Fatty acids, total polyunsaturated	3.50 g	2.59 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	20.3 mg	15.0 mg	2%
Iron, Fe	1.32 mg	0.98 mg	7%
Magnesium, Mg	45.9 mg	34.0 mg	11%
Phosphorus, P	382 mg	283 mg	31%
Potassium, K	614 mg	455 mg	13%
Sodium, Na	470 mg	348 mg	20%
Zinc, Zn	1.07 mg	0.79 mg	10%
Copper, Cu	0.080 mg	0.059 mg	9%
Selenium, Se	84.0 µg	62.2 µg	153%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	71.5 µg	53.0 µg
Vitamin A, RAE	72.9 µg	54.0 µg	8%
Carotene, beta	12.2 µg	9.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	3.79 mg	2.81 mg	25%
Vitamin D (D2 + D3)	19.7 µg	14.6 µg	99%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	9.45 µg	7.00 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.22 mg	0.16 mg	18%
Riboflavin	0.14 mg	0.10 mg	11%
Niacin	11.9 mg	8.81 mg	74%
Vitamin B-6	0.74 mg	0.55 mg	44%
Folate, total	24.3 µg	18.0 µg
Vitamin B-12	2.19 µg	1.62 µg	91%
Choline, total	98.5 mg	73.0 mg	18%
Vitamin K (phylloquinone)	5.40 µg	4.00 µg	5%
Folic acid	17.6 µg	13.0 µg
Folate, food	6.75 µg	5.00 µg
Folate, DFE	36.5 µg	27.0 µg	9%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.043 g	0.032 g
SFA 6:0	0.030 g	0.022 g
SFA 8:0	0.018 g	0.013 g
SFA 10:0	0.041 g	0.030 g
SFA 12:0	0.058 g	0.043 g
SFA 14:0	0.37 g	0.27 g
SFA 16:0	2.38 g	1.76 g
SFA 18:0	0.84 g	0.62 g
MUFA 18:1	5.35 g	3.96 g
PUFA 18:2	1.77 g	1.31 g
PUFA 18:3	0.24 g	0.18 g
PUFA 20:4	0.10 g	0.075 g
PUFA 22:6 n-3 (DHA)	0.92 g	0.68 g
MUFA 16:1	0.37 g	0.28 g
PUFA 18:4	0.0081 g	0.0060 g
MUFA 20:1	0.56 g	0.42 g
PUFA 20:5 n-3 (EPA)	0.15 g	0.11 g
MUFA 22:1	0.18 g	0.13 g
PUFA 22:5 n-3 (DPA)	0.20 g	0.15 g

Source: USDA FoodData Central, FDC 2706301: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat swordfish

USDA lists 4 preparations of swordfish. The swordfish page puts them side by side, per 100 g and per portion.

Compare every swordfish preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov