Food · Finfish and Shellfish Products
Swordfish nutrition facts
A typical portion of swordfish (3 oz; 85 g, dry heat) has 150 calories and 20g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 144 calories (fish, raw) to 231 (fish).
Nutrition Facts
* 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 for Fish, swordfish, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 23.5g
- more than 83% of 8,218 USDA reference foods
- Calories per 100 g
- 172
- more than 48% of reference foods
- Sodium per 100 g
- 97mg
- more than 58% of reference foods
3 oz weighs 85 g in USDA's record for Fish, swordfish, cooked, dry heat (FDC 173704).
Where the calories come from: 0% carbohydrate, 43% fat and 57% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium58 µg in 3 oz (85 g), 106% of the Daily Value
- Vitamin B121.4 µg in 3 oz (85 g), 57% of the Daily Value
- Niacin7.9 mg in 3 oz (85 g), 49% of the Daily Value
- Vitamin B60.5 mg in 3 oz (85 g), 31% of the Daily Value
- Phosphorus258 mg in 3 oz (85 g), 21% of the Daily Value
- Vitamin E2.0 mg in 3 oz (85 g), 14% of the Daily Value
- Choline66 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 173704), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of swordfish USDA describes
Fish has the most calories per 100 g (231); the fewest: Raw (144)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, swordfish, cooked, dry heat | 172 | 23.5 g | 7.9 g | 97 mg |
| Fish, swordfish | 231 | 21.9 g | 11.8 g | 348 mg |
| Fish, swordfish, raw | 144 | 19.7 g | 6.7 g | 81 mg |
| Swordfish, frozen, wild caught | 152 | 19.2 g | 8.1 g | 57 mg |
Every nutrient in this record (107)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 19.9 g | 23.4 g | 40% |
| Total lipid (fat) | 6.74 g | 7.93 g | 9% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.45 g | 1.71 g | |
| Energy | 146 kcal | 172 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 58.0 g | 68.3 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 66.3 mg | 78.0 mg | 22% |
| Fatty acids, total trans | 0.048 g | 0.056 g | |
| Fatty acids, total saturated | 1.62 g | 1.91 g | 8% |
| Fatty acids, total monounsaturated | 3.01 g | 3.54 g | |
| Fatty acids, total polyunsaturated | 1.16 g | 1.37 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 5.10 mg | 6.00 mg | 0% |
| Iron, Fe | 0.38 mg | 0.45 mg | 2% |
| Magnesium, Mg | 29.8 mg | 35.0 mg | 7% |
| Phosphorus, P | 258 mg | 304 mg | 21% |
| Potassium, K | 424 mg | 499 mg | 9% |
| Sodium, Na | 82.5 mg | 97.0 mg | 4% |
| Zinc, Zn | 0.66 mg | 0.78 mg | 6% |
| Copper, Cu | 0.039 mg | 0.046 mg | 4% |
| Manganese, Mn | 0.011 mg | 0.013 mg | 0% |
| Selenium, Se | 58.2 µg | 68.5 µg | 106% |
Vitamins (32)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 36.5 µg | 43.0 µg | |
| Vitamin A, RAE | 36.5 µg | 43.0 µg | 4% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 2.05 mg | 2.41 mg | 14% |
| Vitamin D3 (cholecalciferol) | 14.1 µg | 16.6 µg | |
| Vitamin D (D2 + D3) | 14.1 µg | 16.6 µg | 71% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.0085 mg | 0.010 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.076 mg | 0.089 mg | 6% |
| Riboflavin | 0.054 mg | 0.063 mg | 4% |
| Niacin | 7.87 mg | 9.25 mg | 49% |
| Pantothenic acid | 0.35 mg | 0.42 mg | |
| Vitamin B-6 | 0.52 mg | 0.61 mg | 31% |
| Folate, total | 1.70 µg | 2.00 µg | |
| Vitamin B-12 | 1.38 µg | 1.62 µg | 57% |
| Choline, total | 65.9 mg | 77.5 mg | 12% |
| Vitamin K (phylloquinone) | 0.085 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.70 µg | 2.00 µg | |
| Folate, DFE | 1.70 µg | 2.00 µg | 0% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.23 g | 0.27 g | |
| Threonine | 0.88 g | 1.03 g | |
| Isoleucine | 0.92 g | 1.09 g | |
| Leucine | 1.63 g | 1.92 g | |
| Lysine | 1.84 g | 2.17 g | |
| Methionine | 0.59 g | 0.70 g | |
| Cystine | 0.22 g | 0.25 g | |
| Phenylalanine | 0.78 g | 0.92 g | |
| Tyrosine | 0.68 g | 0.80 g | |
| Valine | 1.03 g | 1.22 g | |
| Arginine | 1.20 g | 1.41 g | |
| Histidine | 0.59 g | 0.69 g | |
| Alanine | 1.21 g | 1.43 g | |
| Aspartic acid | 2.06 g | 2.42 g | |
| Glutamic acid | 3.00 g | 3.52 g | |
| Glycine | 0.96 g | 1.13 g | |
| Proline | 0.71 g | 0.83 g | |
| Serine | 0.82 g | 0.96 g |
Fatty acids (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0068 g | 0.0080 g | |
| SFA 14:0 | 0.15 g | 0.18 g | |
| SFA 16:0 | 1.03 g | 1.21 g | |
| SFA 18:0 | 0.34 g | 0.41 g | |
| SFA 20:0 | 0.017 g | 0.020 g | |
| MUFA 18:1 | 2.26 g | 2.66 g | |
| PUFA 18:2 | 0.075 g | 0.088 g | |
| PUFA 18:3 | 0.029 g | 0.034 g | |
| PUFA 20:4 | 0.071 g | 0.083 g | |
| PUFA 22:6 n-3 (DHA) | 0.66 g | 0.77 g | |
| SFA 22:0 | 0.0093 g | 0.011 g | |
| MUFA 14:1 | 0.0043 g | 0.0050 g | |
| MUFA 16:1 | 0.24 g | 0.28 g | |
| PUFA 18:4 | 0.0059 g | 0.0070 g | |
| MUFA 20:1 | 0.38 g | 0.45 g | |
| PUFA 20:5 n-3 (EPA) | 0.11 g | 0.13 g | |
| MUFA 22:1 | 0.048 g | 0.057 g | |
| PUFA 22:5 n-3 (DPA) | 0.14 g | 0.17 g | |
| SFA 15:0 | 0.028 g | 0.033 g | |
| SFA 17:0 | 0.035 g | 0.041 g | |
| SFA 24:0 | 0.0059 g | 0.0070 g | |
| MUFA 24:1 c | 0.076 g | 0.090 g | |
| PUFA 20:2 n-6 c,c | 0.019 g | 0.022 g | |
| MUFA 17:1 | 0.0034 g | 0.0040 g | |
| PUFA 20:3 | 0.023 g | 0.027 g | |
| MUFA 15:1 | 0.00085 g | 0.0010 g |
Source: USDA FoodData Central, FDC 173704: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in swordfish?
150 in 3 oz (85 g) of dry heat; 144 to 231 per 100 g across USDA's descriptions.
How much protein is in swordfish?
20g in 3 oz; 23.5 g per 100 g.
How much sodium is in swordfish?
80mg in 3 oz; 97 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov