Mahi Mahi vs Swordfish
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Mahi Mahi vs Swordfish: nutrition per 100 g
| Per 100 g | Mahi Mahi | Swordfish |
|---|---|---|
| Calories | 84 kcal | 152 kcal |
| Protein | 19.8 g | 19.2 g |
| Carbohydrate | 0.3 g | 0.4 g |
| Fat | 0.4 g | 8.1 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Mahi Mahi | Swordfish |
|---|---|---|
| Calcium, Ca | 6 mg | 3.62 mg |
| Copper, Cu | 0.03 mg | 0.02 mg |
| Iron, Fe | 0.05 mg | 0.1 mg |
| Magnesium, Mg | 28.02 mg | 26.68 mg |
| Phosphorus, P | 223.8 mg | 234.9 mg |
| Potassium, K | 407.9 mg | 414.1 mg |
| Selenium, Se | 50.16 ug | 60.69 ug |
| Sodium, Na | 51.93 mg | 56.87 mg |
| Vitamin B-12 | 1.34 ug | 0.87 ug |
| Zinc, Zn | 0.3 mg | 0.54 mg |
Mahi Mahi is the leaner, lower-calorie choice. Swordfish is higher in fat. That makes Mahi Mahi more relevant when you want a lighter, lower-calorie option, and Swordfish when you want a richer, higher-fat option.
Bottom line
Per 100 g, Mahi Mahi provides 84 kcal, 19.8 g protein, 0.3 g carbohydrate, 0.4 g fat and 0 g fiber; Swordfish provides 152 kcal, 19.2 g protein, 0.4 g carbohydrate, 8.1 g fat and 0 g fiber.
Looking beyond the macronutrients, Mahi Mahi is the better source of vitamin B12 (see the vitamins and minerals table below).
Swordfish is fattier and higher in calories, but it is a high-mercury species the FDA advises pregnant women and children to avoid. Mahi mahi is a low-mercury, leaner alternative with similar protein.
In short: for weight loss or a bigger portion at the same calories, Mahi Mahi. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.