1 piece (medium) of Swordfish (150 g) has 182 calories. That works out to 121 calories per 100 g. It contains 0 g of carbs, 30.8 g of protein, 6 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Swordfish Nutrition Facts

Selected: 100 g

121

KCAL / 100G

Carbs

· 0% DV

Protein

20.5g

· 41% DV

Fat

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 69% · Fat 31%

Swordfish Vitamins & Minerals

Vitamins

B12

2µg · 83% DV

5.6mg · 35% DV

0.6mg · 35% DV

Vitamin D

5µg · 25% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

250mg · 36% DV

Iodine

30µg · 20% DV

Potassium ⭐

380mg · 11% DV

How Nutritious Is Swordfish?

Nutrient density

High

75/ 100

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

58/ 100

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.

Swordfish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Swordfish

To burn the 121 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Swordfish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is 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

Swordfish Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.5g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Swordfish

🐟vs🐟

Swordfish vs Salmon Fillet85 kcal fewer per 100 g

→🐟vs🐟

Swordfish vs Canned Tuna5 kcal more per 100 g

→🐟vs🐟

Swordfish vs Fish11 kcal more per 100 g

→🐟vs🐟

Swordfish vs Tuna11 kcal fewer per 100 g

→

Foods Similar to Swordfish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Swordfish

How many calories and how much protein are in swordfish?

Swordfish provides 121 calories and 20.5 g of protein per 100 g serving. It contains no carbohydrates.

Is swordfish suitable for a keto diet?

Yes, swordfish is compatible with a keto diet. It has 0 g of carbohydrates per 100 g and a glycemic index of 0.

Have another question about Swordfish?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026