Swordfish

USDA name: Fish, swordfish

196 calories in 3 oz (85 g). Per 100 g, protein: 21.9 g, carbohydrates: 7.8 g, fat: 11.8 g.

Among the other records in Fish, per 100 g: more potassium than 86%, and more calories than 73%.

Compare with another food →

Serving
1
= 85 g
196KCAL
Where the calories come from

Swordfish, 3 oz

196 calories

  • Protein18.6 g39% of calories
  • Carbs6.6 g14% of calories

    incl. 0.26 g fiber · 0.12 g sugars

  • Fat10 g47% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories196
% Daily Value*
Total Fat 10 g13%
Saturated Fat 2.5 g13%
Cholesterol 65.5 mg22%
Sodium 296 mg13%
Total Carbohydrate 6.6 g2%
Dietary Fiber 0.26 g1%
Total Sugars 0.12 g
Protein 18.6 g
Vitamin D 12.4 mcg62%
Calcium 12.8 mg1%
Iron 0.83 mg5%
Potassium 387 mg8%

* 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 D62% 12.4 µg
  • Vitamin B1257% 1.4 µg
  • Niacin (B3)47% 7.5 mg
  • Vitamin B628% 0.47 mg
  • Vitamin E16% 2.4 mg
  • Thiamin (B1)12% 0.14 mg
  • Choline11% 62 mg
  • Riboflavin (B2)7% 0.087 mg
  • Folate6% 22.9 µg
  • Vitamin A5% 45.9 µg
  • Vitamin K3% 3.4 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium96% 52.9 µg
  • Phosphorus19% 241 mg
  • Sodium13% 296 mg
  • Potassium8% 387 mg
  • Magnesium7% 28.9 mg
  • Zinc6% 0.67 mg
  • Copper6% 0.05 mg
  • Iron5% 0.83 mg
  • Calcium1% 12.8 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.

    leastmost

  • Calories

    Higher than 73%

    Same value as 0 of 108 other records.

    leastmost

  • Calcium

    Lower than 70%

    Same value as 0 of 108 other records.

    leastmost

  • Sodium

    Higher than 65%

    Same value as 2 of 108 other records.

    leastmost

  • Iron

    Higher than 61%

    Same value as 0 of 108 other records.

    leastmost

  • Total fat

    Higher than 60%

    Same value as 0 of 108 other records.

    leastmost

Questions

How many calories are in swordfish?
3 oz (85 g): 196 calories; protein: 18.6 g, carbohydrates: 6.6 g, fat: 10 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.

Similar foods

All 65 reported nutrients, per 100 g+
Water57.4 g
Energy231 kcal
Protein21.9 g
Total lipid (fat)11.8 g
Carbohydrate, by difference7.8 g
Fiber, total dietary0.3 g
Total Sugars0.14 g
Calcium, Ca15 mg
Iron, Fe0.98 mg
Magnesium, Mg34 mg
Phosphorus, P283 mg
Potassium, K455 mg
Sodium, Na348 mg
Zinc, Zn0.79 mg
Copper, Cu0.059 mg
Selenium, Se62.2 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.16 mg
Riboflavin0.1 mg
Niacin8.8 mg
Vitamin B-60.55 mg
Folate, total18 µg
Folic acid13 µg
Folate, food5 µg
Folate, DFE27 µg
Choline, total73 mg
Vitamin B-121.6 µg
Vitamin B-12, added0 µg
Vitamin A, RAE54 µg
Retinol53 µg
Carotene, beta9 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin7 µg
Vitamin E (alpha-tocopherol)2.8 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)14.6 µg
Vitamin K (phylloquinone)4 µg
Fatty acids, total saturated2.9 g
SFA 4:00.032 g
SFA 6:00.022 g
SFA 8:00.013 g
SFA 10:00.03 g
SFA 12:00.043 g
SFA 14:00.27 g
SFA 16:01.8 g
SFA 18:00.62 g
Fatty acids, total monounsaturated4.8 g
MUFA 16:10.28 g
MUFA 18:14 g
MUFA 20:10.42 g
MUFA 22:10.13 g
Fatty acids, total polyunsaturated2.6 g
PUFA 18:21.3 g
PUFA 18:30.18 g
PUFA 18:40.006 g
PUFA 20:40.075 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
Cholesterol77 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 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.