Swordfish is a great source of selenium, a micronutrient that offers cancer-fighting and heart health benefits while being loaded with protein and niacin. It's also rich in vitamin B12, zinc and omega 3, despite being low in fat. It is important to note however that swordfish is high mercury and therefore, should be consumed carefully.
A rich source of: vitamin B12, zinc, Omega-3.
Swordfish, flesh only, raw
| Energy (kcal) | 109 |
| Energy (kJ) | 458 |
| Water (g) | 80.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 18 |
| Protein (g)/100kcal | 16.5 |
| Protein % of calories | 66.1 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 4.1 |
| Fat (g)/100kcal | 3.8 |
| Fat % of calories | 33.9 |
| Satd FA /100g fd (g) | 0.9 |
| Mono FA /100g food (g) | 1.6 |
| Poly FA /100g food (g) | 1.1 |
| Sodium (mg) | 7 |
| Potassium (mg) | 212 |
| Calcium (mg) | 23 |
| Magnesium (mg) | 12 |
| Phosphorus (mg) | 44 |
| Iron (mg) | 0.5 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.2 |
| Chloride (mg) | 57 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 1 |
| Iodine (µg) | 1 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.7 |
| Vitamin K1 (µg) | 26.6 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.4 |
| Tryptophan/60 (mg) | 0.5 |
| Niacin equivalent (mg) | 0.9 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 42 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 0.1 |
| Vitamin C (mg) | 27 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 41 |
| Retinol (µg) | 0 |
| Carotene (µg) | 5 |
| Retinol Equivalent (µg) | 1 |