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fish swordfish raw
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Fish, swordfish, raw

🔥 144 Calories
💪 19.7g Protein
🥑 6.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, swordfish, raw
Energy density
Moderate
144 kcal per 100g
Macro energy profile
Protein-led
57% Protein · 0% Carbohydrates · 43% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin DVery high in vitamin B3Very high in vitamin B12High in proteinHigh in vitamin B6

Nutritional Information

144
kcal/100g
Protein
19.7g
Carbohydrates
0g
Fat
6.7g

About Fish, swordfish, raw

Swordfish, also known as Xiphias gladius, is a large pelagic fish found in tropical and temperate oceans around the world. It is revered for its firm texture and mild flavor, making it a popular choice in various culinary traditions. Swordfish are characterized by their long, flat bill, which they use to hunt smaller fish. This species is often caught commercially and is a staple in seafood markets, valued for both its taste and nutritional profile. Nutritionally, swordfish is an excellent source of high-quality protein, providing 19.70g per 100g serving, which is essential for muscle building and repair. It is low in carbohydrates, making it a suitable option for low-carb diets. Additionally, swordfish is rich in omega-3 fatty acids, which are beneficial for heart health, and contains vital nutrients like vitamin B12 and selenium. Due to its rich flavor and versatility, swordfish can be grilled, baked, or seared, making it a favorite among seafood enthusiasts.

Health Benefits

Rich in high-quality protein, aiding muscle repair and growth.
Contains omega-3 fatty acids, promoting heart and brain health.
High in vitamin B12, essential for nerve function and energy production.
Source of selenium, an antioxidant that supports immune function.
Low in carbohydrates, making it suitable for ketogenic diets.
Rich in niacin (vitamin B3), which helps improve cholesterol levels.
Contains phosphorus, promoting healthy bones and teeth.
Provides potassium, aiding in blood pressure regulation.
Supports weight management due to its high protein and low carb content.
Offers a rich flavor profile that enhances meal enjoyment and satisfaction.

Recommended Food Pairings

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Swordfish with lemon and capers - the acidity of lemon complements the rich flavor.
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Grilled swordfish with mango salsa - sweetness and spice enhance the dish.
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Swordfish tacos with cabbage slaw - a crunchy texture balances the fish.
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Swordfish with asparagus and hollandaise - richness pairs well with fresh greens.
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Swordfish skewers with bell peppers - colorful and nutritious combination.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 1-2 times per week.
  • •Grill or bake swordfish to preserve its flavor.
  • •Marinate before cooking to enhance taste.
  • •Serve with a side of vegetables for a balanced meal.
  • •Pair with whole grains for additional nutrients.
  • •Avoid overcooking to maintain moisture and tenderness.

Selection & Storage

How to choose:

  • ✓Look for firm, moist flesh that springs back when pressed.
  • ✓Choose fish with a fresh, ocean-like smell; avoid fish with a strong fishy odor.
  • ✓Select swordfish steaks with bright and vibrant color.
  • ✓Ensure there are no brown spots or discoloration on the surface.
Storage
Store swordfish in the coldest part of the refrigerator at 32°F to 39°F (0°C to 4°C).
Shelf life
Can be stored for 1-2 days in the refrigerator; up to 6 months when frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid swordfish.
  • ⚠️Pregnant women should limit consumption due to mercury levels.
  • ⚠️People with certain health conditions should consult a healthcare provider before consumption.
  • ⚠️Excessive consumption may lead to mercury accumulation.
  • ⚠️Avoid cooking at high temperatures for too long to prevent dryness.

Frequently Asked Questions

How many calories does Fish, swordfish, raw have?

Fish, swordfish, raw contains approximately 144 calories per 100 grams, making it a relatively low-calorie protein source. This calorie content primarily comes from its protein and fat content, providing a nutritious option for those looking to maintain a balanced diet.

Is Fish, swordfish, raw healthy?

Yes, Fish, swordfish, raw is considered healthy due to its high protein content, essential fatty acids, and vitamins such as B12 and selenium. Incorporating it into a balanced diet can support muscle health, brain function, and overall wellness.

How should Fish, swordfish, raw be stored?

Fish, swordfish, raw should be stored in the coldest part of the refrigerator, ideally at temperatures between 32°F and 39°F (0°C to 4°C). It is best consumed within 1-2 days of purchase, or it can be frozen for up to 6 months for longer storage.

What are the benefits of eating Fish, swordfish, raw?

Eating Fish, swordfish, raw offers numerous benefits, including high-quality protein for muscle repair, omega-3 fatty acids for heart health, and essential vitamins and minerals that support various bodily functions. Regular consumption can contribute to a balanced diet and overall health.

How much Fish, swordfish, raw can I eat per day?

It is generally recommended to consume Fish, swordfish, raw in moderation, about 1-2 servings per week, depending on dietary preferences and health conditions. Each serving should be around 150 grams to balance nutritional intake and minimize exposure to potential contaminants.

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