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Grilled Swordfish Calories
High protein, omega-3, low fat, rich in B12 and selenium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Swordfish (150 g) has 219 calories. That works out to 146 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 9.6 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled Swordfish Nutrition Facts
Selected: 1 piece (medium) · 150 g
219
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.8g
· 62% DV
Fat
9.6g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 59% · Fat 41%
Grilled Swordfish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 219 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Grilled Swordfish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 219 kcal |
| 1 slice (thin) | 80 g | 117 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (small) | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 slice (thick) | 120 g | 175 kcal |
| 1 serving (large) | 180 g | 263 kcal |
| 1 piece (large) | 200 g | 292 kcal |
| 1 piece (extra large) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Grilled Swordfish
How do you grill grilled swordfish without drying it out?
Keep grilled swordfish moist by cooking it briefly over a hot, clean grill and taking it off as soon as the center turns opaque. Its lean, dense flesh can become dry and tough if left on the heat too long.
What does grilled swordfish taste like?
Grilled swordfish has a mild, slightly sweet flavor and a firm, meaty texture. It holds together well on the grill, so it works with simple seasonings such as lemon, olive oil, garlic, and herbs.
How can you tell when grilled swordfish is done?
Grilled swordfish is done when its center is opaque and the flesh separates easily with a fork. Check the thickest part rather than relying on grill marks, which only show that the outside has browned.
What is the best marinade for grilled swordfish?
A simple marinade of olive oil, lemon, garlic, and herbs suits grilled swordfish. Keep the marinating time short because lemon juice can change the fish’s texture, and wipe off excess marinade before grilling.
Is grilled swordfish safe to eat during pregnancy?
No, pregnant people should avoid grilled swordfish because swordfish is high in mercury. Grilling does not remove mercury, so choose a lower-mercury fish instead.
Should you remove the skin from grilled swordfish?
You can eat the skin on grilled swordfish if it has been properly cleaned and cooked, but removing it is fine if you find it tough. Pat the skin dry before grilling if you want it to brown better.
Can you grill frozen swordfish?
Yes, you can grill swordfish after thawing it completely in the refrigerator. Pat it dry before grilling so it browns rather than steams; grilling it from frozen can leave the outside overcooked before the center is ready.
What should you serve with grilled swordfish?
Serve grilled swordfish with a crisp salad, grilled vegetables, or a lemony herb sauce. Fresh, bright sides balance its firm texture without overpowering its mild flavor.
How long does leftover grilled swordfish keep in the fridge?
Leftover grilled swordfish keeps for up to three days in the refrigerator when stored promptly in a covered container. Reheat it gently to avoid drying it out, or serve it chilled in a salad.
Does grilled swordfish have a lot of bones?
Grilled swordfish steaks are usually easy to eat because they have firm flesh and relatively few small bones. A steak may still contain a central bone, so check the piece before serving it to a child.
Grilled Swordfish Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B6
0.75mg · 44% DV
B3
6.3mg · 39% DV
Vitamin D
6µg · 30% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
570mg · 17% DV
Sodium
105mg · 5% DV
Grilled Swordfish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Swordfish
To burn the 219 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Grilled Swordfish?
Grilled Swordfish is made from thick cuts of swordfish cooked over a hot grill. Its firm, meaty flesh holds together well and takes on a lightly charred surface while staying juicy inside. It is especially familiar in coastal Mediterranean cooking, where a simple grilling lets the flavour of the fish come through.
Serve it with lemon, salad or grilled vegetables; in seafood restaurants it is often the centrepiece of a straightforward meal rather than dressed with a heavy sauce. It is high in protein and contains no carbohydrates, with 20.5 g of protein per 100 g. For a lighter plate, pair it with plenty of greens and use olive oil sparingly.
How Nutritious Is Grilled Swordfish?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Grilled Swordfish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Grilled Swordfish Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Swordfish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled Swordfish Fat Profile
SATURATED
2.55g
MONOUNSATURATED
3.3g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.