Swordfish
USDA name: Fish, swordfish
312 calories in 1 cup (135 g). Per 100 g, protein: 21.9 g, carbohydrates: 7.8 g, fat: 11.8 g.
Swordfish, 1 cup
312 calories
- Protein
- 29.6 g
- Carbs
- 10.5 g
- Fat
- 16 g
- Fiber
- 0.41 g
- Sugars
- 0.19 g
Nutrition Facts
Calories312
* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.
vitamins
% of the Daily Value in this serving
- Vitamin D99% 19.7 µg
- Vitamin B1291% 2.2 µg
- Niacin (B3)74% 11.9 mg
- Vitamin B644% 0.74 mg
- Vitamin E25% 3.8 mg
- Thiamin (B1)18% 0.22 mg
- Choline18% 98.5 mg
- Riboflavin (B2)11% 0.14 mg
- Folate9% 36.5 µg
- Vitamin A8% 72.9 µg
- Vitamin K5% 5.4 µg
Little or none: Vitamin C.
minerals
% of the Daily Value in this serving
- Selenium153% 84 µg
- Phosphorus31% 382 mg
- Sodium20% 470 mg
- Potassium13% 614 mg
- Magnesium11% 45.9 mg
- Zinc10% 1.1 mg
- Copper9% 0.08 mg
- Iron7% 1.3 mg
- Calcium2% 20.3 mg
How it compares
Against other records in Fish, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.
Potassium
Higher than 86%
Same value as 0 of 108 other records.
leastmostCalories
Higher than 73%
Same value as 0 of 108 other records.
leastmostCalcium
Lower than 70%
Same value as 0 of 108 other records.
leastmostSodium
Higher than 65%
Same value as 2 of 108 other records.
leastmostIron
Higher than 61%
Same value as 0 of 108 other records.
leastmostTotal fat
Higher than 60%
Same value as 0 of 108 other records.
leastmost
Questions
- How many calories are in swordfish?
- 1 cup (135 g): 312 calories; protein: 29.6 g, carbohydrates: 10.5 g, fat: 16 g.
- How much protein is in swordfish?
- 21.9 g per 100 g. Its estimated share of calories is 38%, using 4 kcal per gram of protein.
- How many net carbs are in swordfish?
- 7.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 65 reported nutrients, per 100 g+
| Water | 57.4 g |
| Energy | 231 kcal |
| Protein | 21.9 g |
| Total lipid (fat) | 11.8 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.3 g |
| Total Sugars | 0.14 g |
| Calcium, Ca | 15 mg |
| Iron, Fe | 0.98 mg |
| Magnesium, Mg | 34 mg |
| Phosphorus, P | 283 mg |
| Potassium, K | 455 mg |
| Sodium, Na | 348 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.059 mg |
| Selenium, Se | 62.2 µg |
| Vitamin C, total ascorbic acid | 0 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.1 mg |
| Niacin | 8.8 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 18 µg |
| Folic acid | 13 µg |
| Folate, food | 5 µg |
| Folate, DFE | 27 µg |
| Choline, total | 73 mg |
| Vitamin B-12 | 1.6 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin A, RAE | 54 µg |
| Retinol | 53 µg |
| Carotene, beta | 9 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 7 µg |
| Vitamin E (alpha-tocopherol) | 2.8 mg |
| Vitamin E, added | 0 mg |
| Vitamin D (D2 + D3) | 14.6 µg |
| Vitamin K (phylloquinone) | 4 µg |
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.032 g |
| SFA 6:0 | 0.022 g |
| SFA 8:0 | 0.013 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.043 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.62 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.28 g |
| MUFA 18:1 | 4 g |
| MUFA 20:1 | 0.42 g |
| MUFA 22:1 | 0.13 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.006 g |
| PUFA 20:4 | 0.075 g |
| PUFA 20:5 n-3 (EPA) | 0.11 g |
| PUFA 22:5 n-3 (DPA) | 0.15 g |
| PUFA 22:6 n-3 (DHA) | 0.68 g |
| Cholesterol | 77 mg |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2706301, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.