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Raw Swordfish Calories
High in protein, vitamin D, and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw Swordfish (170 g) has 245 calories. That works out to 144 calories per 100 g. It contains 0 g of carbs, 33.5 g of protein, 11.4 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw Swordfish Nutrition Facts
Selected: 1 piece (medium) · 170 g
245
KCAL / 170G
Carbs
0g
· 0% DV
Protein
33.5g
· 67% DV
Fat
11.4g
· 15% 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 57% · Fat 43%
Raw Swordfish nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 138 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.5 g | 67% |
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 Raw Swordfish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 245 kcal |
| 1 ounce (small) | 28.4 g | 41 kcal |
| 1 piece (small) | 85 g | 122 kcal |
| 100 g | 100 g | 144 kcal |
| 1 piece (medium) | 113 g | 163 kcal |
| 1 cup (diced) | 140 g | 202 kcal |
| 1 serving (medium) | 170 g | 245 kcal |
| 1 piece (large) | 225 g | 324 kcal |
| 1 serving (large) | 250 g | 360 kcal |
Calculated from 144 calories per 100 g.
Frequently Asked Questions About Raw Swordfish
Can you eat raw swordfish?
Yes, raw swordfish can be eaten, but only when it has been sourced and handled specifically for raw consumption. Poor handling can expose you to parasites or foodborne illness. Cooking reduces these risks, while raw swordfish still carries its naturally occurring mercury.
Is raw swordfish high in mercury?
Yes. Swordfish is a large predatory fish that can accumulate substantial mercury. Eating it raw does not reduce the mercury, so avoid making it a frequent choice, particularly for children and anyone who is pregnant.
Is raw swordfish safe to eat during pregnancy?
No. Avoid raw swordfish during pregnancy because raw fish can carry foodborne pathogens, and swordfish is also high in mercury even when cooked. Choose a lower-mercury fish that is thoroughly cooked instead.
Does freezing raw swordfish make it safe to eat?
Not by itself. Commercial freezing under parasite-control conditions can kill some parasites, but a home freezer may not do so reliably. Freezing also does not remove mercury or make mishandled fish safe from bacteria.
How long does raw swordfish keep in the fridge?
Keep raw swordfish at 4 °C (40 °F) or colder and use it within one to two days. Store it covered on a low shelf so its juices cannot drip onto other foods; freeze it promptly if you need to keep it longer.
How can you tell if raw swordfish is fresh?
Fresh swordfish should smell mild, not sour, pungent, or ammonia-like, and its flesh should look moist and feel firm. These signs can help you judge freshness, but they cannot confirm that the fish was handled safely enough to eat raw.
What does raw swordfish taste like?
Raw swordfish has a mild, clean flavor and a dense, meaty texture, rather than the delicate flakiness of many white fish. Its firm flesh holds its shape when sliced, which is why some cooks use it in raw preparations.
Can you make ceviche with raw swordfish?
Yes, swordfish can be used in ceviche, but citrus juice does not reliably kill parasites or disease-causing germs. Use fish specifically sourced for raw dishes, keep it cold, and do not treat a change in color or firmness as proof that it is safe.
How should you thaw raw swordfish?
Thaw raw swordfish in a covered container in the refrigerator, where it stays cold and its juices remain contained. Avoid thawing it on the counter. Once thawed, use it promptly and preserve the same careful handling required for raw fish.
Is raw swordfish commonly served as sashimi?
It is served raw in some restaurants, but swordfish is less familiar as sashimi than fish such as tuna or salmon. If ordering it, choose a reputable venue that sources fish for raw service; the label alone cannot guarantee safe handling.
Raw Swordfish Vitamins & Minerals
Vitamins
B12
2.89µg · 120% DV
Vitamin D
23.63µg · 118% DV
B3
17.17mg · 107% DV
B6
0.68mg · 40% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
491mg · 70% DV
Iodine
85µg · 57% DV
Potassium ⭐
711mg · 21% DV
Sodium
138mg · 6% DV
Raw Swordfish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Swordfish
To burn the 245 calories in 1 piece (medium) (170 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 Raw Swordfish?
Raw swordfish is swordfish served without cooking, often cut into thin slices for crudo or sashimi. Its firm, meaty texture and mild, rich flavour stand apart from more delicate raw fish. Around the Mediterranean it may be dressed simply with olive oil, citrus and herbs; elsewhere, it is more likely to appear at restaurants specialising in raw seafood than as an everyday home dish. Citrus marinades add brightness, but they do not cook the fish.
It is high in protein and provides vitamin D and selenium, with no carbohydrates. If you plan to eat it raw, choose fish handled specifically for raw service and keep it properly chilled. Otherwise, cooking it and serving it with vegetables or a fresh salad is an easy, versatile option.
How Nutritious Is Raw Swordfish?
Nutrient density
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 Raw Swordfish Processed?
NOVA 1
Unprocessed
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 Raw Swordfish Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw Swordfish Fat Profile
SATURATED
2.55g
MONOUNSATURATED
4.25g
POLYUNSATURATED
2.89g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.