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Swordfish (Frozen, Raw) Nutrition Facts

Swordfish is a frozen food whose composition and texture depend on its preparation state before freezing. It provides protein, potassium, magnesium, and vitamin B12.

Calories152

Protein19.2 g

Carbs0.4 g

Fat8.1 g

ProteinCarbsFat

Nutrition for 100 g

Calories152 kcal

Protein19.2 g

Total Fat8.1 g

Carbohydrates0.4 g

Fiber0 g

Sodium57 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2747672

Nutrients

Full nutrient profile

Proximates

Water70.91 g

Nitrogen3.078 g

Protein19.2375 g

Total lipid (fat)8.123 g

Ash1.28 g

Carbohydrates

Carbohydrate, by difference0.4495 g

Minerals

Calcium, Ca3.623 mg

Iron, Fe0.09617 mg

Magnesium, Mg26.68 mg

Phosphorus, P234.9 mg

Potassium, K414.1 mg

Sodium, Na56.87 mg

Zinc, Zn0.5407 mg

Copper, Cu0.02042 mg

Manganese, Mn0 mg

Selenium, Se60.69 ug

Vitamins and other components

Vitamin B-120.87 ug

Interesting fact

An Unexpected Vitamin D Source

USDA data put cooked swordfish at 566 IU of vitamin D per 3-ounce portion, around 71 percent of the 800 IU Daily Value. Raw, the same portion measures 474 IU.

Source: NIH Office of Dietary Supplements

More about allergens

Contains Fish as an intrinsic ingredient. Cross-contact is still possible in packaged products made on shared equipment. Check the actual package and manufacturer warning.

Practical guidance

How to choose and store Swordfish (Frozen, Raw)

How to choose

Choose seafood that smells fresh and mild with firm flesh; buy it refrigerated or on ice and keep it cold.

Storage

Refrigerate at 40°F (4°C) or below and use within 1–2 days, or freeze.

100 g

P 18.7gC 0gF 0.8g

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