Nutrients, Calories, Benefits of Swordfish

Calories in Swordfish

Swordfish contains 144 kCal calories per 100g serving. The reference value of daily consumption of Swordfish for adults is 144 kCal.

The following foods have approximately equal amount of calories:

• Minced meat from pasture bison meat (146kCal)
• Brains of mutton stewed (145kCal)
• Moose, baked (146kCal)
• Goat baked (143kCal)
• Buffalo, a hybrid of bison and cow, meat set (143kCal)
• Buffalo, steak from the top of the thigh cooked (Shoshone-Bannock) (146kCal)
• Beaver (146kCal)
• Bison, only meat baked (143kCal)
• Mutton, fillet, New Zealand, frozen, only meat, raw (142kCal)
• Mutton, shoulder and shoulder parts, only meat (144kCal)

Proteins in Swordfish

Swordfish contains 19.66 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Swordfish

Swordfish contains 6.65 g fats per 100g serving. 6.65 g of fats are equal to 53.2 calories (kCal).

Vitamins and other nutrients in Swordfish

Nutrient	Content	Reference
Calories	144kCal	144kCal
Proteins	19.66g	20g
Fats	6.65g	7g
Water	73.38g	73g
Ash	1.44g	1g
Vitamin A, RE	36mcg	36mcg
Retinol	0.036mg	0mg
Vitamin B1, thiamine	0.075mg	0mg
Vitamin B2, riboflavin	0.053mg	0mg
Vitamin B4, choline	65mg	65mg
Vitamin B5, pantothenic	0.35mg	0mg
Vitamin B6, pyridoxine	0.543mg	1mg
Vitamin B9, folate	2mcg	2mcg
Vitamin B12, cobalamin	1.7mcg	2mcg
Vitamin D, calciferol	13.9mcg	14mcg
Vitamin D3, cholecalciferol	13.9mcg	14mcg
Vitamin E, alpha tocopherol, TE	2.02mg	2mg
gamma Tocopherol	0.01mg	0mg
Vitamin K, phylloquinone	0.1mcg	0mcg
Vitamin PP, NE	7.76mg	8mg
Potassium, K	418mg	418mg
Calcium, Ca	5mg	5mg
Magnesium, Mg	29mg	29mg
Sodium, Na	81mg	81mg
Sera, S	196.6mg	197mg
Phosphorus, P	255mg	255mg
Iron, Fe	0.38mg	0mg
Manganese, Mn	0.011mg	0mg
Copper, Cu	39mcg	39mcg
Selenium, Se	57.4mcg	57mcg
Zinc, Zn	0.66mg	1mg
Arginine	1.185g	1g
Valin	1.02g	1g
Histidine	0.583g	1g
Isoleucine	0.912g	1g
Leucine	1.609g	2g
Lysine	1.818g	2g
Methionine	0.586g	1g
Threonine	0.868g	1g
Tryptophan	0.222g	0g
Phenylalanine	0.773g	1g
Alanine	1.198g	1g
Aspartic acid	2.028g	2g
Glycine	0.95g	1g
Glutamic acid	2.956g	3g
Proline	0.7g	1g
Serine	0.808g	1g
Tyrosine	0.668g	1g
Cysteine	0.212g	0g
Cholesterol	66mg	66mg
Trans fats	0.047g	0g
monounsaturated trans fats	0.032g	0g
Saturated fatty acids	1.614g	2g
12: 0 Laurinovaya	0.007g	0g
14: 0 Myristinova	0.15g	0g
15: 0 Pentadecane	0.028g	0g
16: 0 Palmitic	1.02g	1g
17: 0 Margarine	0.034g	0g
18: 0 Stearin	0.342g	0g
20: 0 Arachin	0.017g	0g
22: 0 Begen	0.009g	0g
24: 0 Lignocerin	0.006g	0g
Monounsaturated fatty acids	3.004g	3g
14: 1 Myristolein	0.005g	0g
15: 1 Pentadecene	0.001g	0g
16: 1 Palmitoleic	0.238g	0g
16: 1 cis	0.226g	0g
16: 1 trans	0.012g	0g
17: 1 Heptadecene	0.005g	0g
18: 1 Olein (omega-9)	2.246g	2g
18: 1 cis	2.227g	2g
18: 1 trans	0.02g	0g
20: 1 Gadolein (omega-9)	0.379g	0g
22: 1 Eruga (omega-9)	0.128g	0g
22: 1 cis	0.126g	0g
22: 1 trans	0.002g	0g
24: 1 Nervous, cis (omega-9)	0.076g	0g
Polyunsaturated fatty acids	1.149g	1g
18: 2 Linoleum	0.075g	0g
18: 2 trans isomer, not determined	0.014g	0g
18: 2 Omega-6, cis, cis	0.047g	0g
18: 2 Conjugated linoleic acid	0.013g	0g
18: 3 Linolenic	0.028g	0g
18: 3 Omega-3, alpha-linolenic	0.027g	0g
18: 3 Omega-6, gamma-linolenic	0.001g	0g
18: 3 TRANS (other isomers)	0.002g	0g
18: 4 Steroid Omega-3	0.006g	0g
20: 2 Eicosadiene, Omega-6, cis, cis	0.018g	0g
20: 3 Eicosatriene	0.023g	0g
20: 3 Omega-6	0.006g	0g
20: 4 Arachidon	0.07g	0g
20: 5 Eicosapentaenoic (EPA), Omega-3	0.108g	0g
Omega-3 fatty acids	0.93g	1g
22: 4 Docosatetraene, Omega-6	0.029g	0g
22: 5 Docosapentaenoic (DPC), Omega-3	0.141g	0g
22: 6 Docosahexaenoic (DHA), Omega-3	0.648g	1g
Omega-6 fatty acids	0.171g	0g