Swordfish: calories and nutrition
Calories and protein in swordfish by portion and type. Values are for swordfish steak.
Cooked · 3 oz (85 g)
146kcal
- 20gProtein
- 0gCarbs
- 7gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 2g
- Sodium 82mg
40% of the EU protein reference intake (50 g) · 7% of the EU energy reference intake (2,000 kcal)
Cooked · 100 g
172kcal
- 23gProtein
- 0gCarbs
- 8gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 2g
- Sodium 97mg
47% of the EU protein reference intake (50 g) · 9% of the EU energy reference intake (2,000 kcal)
Cooked · 150 g
258kcal
- 35gProtein
- 0gCarbs
- 12gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 3g
- Sodium 146mg
70% of the EU protein reference intake (50 g) · 13% of the EU energy reference intake (2,000 kcal)
Raw · 3 oz (85 g)
122kcal
- 17gProtein
- 0gCarbs
- 6gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 1g
- Sodium 69mg
33% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Raw · 100 g
144kcal
- 20gProtein
- 0gCarbs
- 7gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 2g
- Sodium 81mg
39% of the EU protein reference intake (50 g) · 7% of the EU energy reference intake (2,000 kcal)
Raw · 150 g
216kcal
- 29gProtein
- 0gCarbs
- 10gFat
- Fiber 0g
- Sugar 0g
- Saturated fat 2g
- Sodium 122mg
59% of the EU protein reference intake (50 g) · 11% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Cooked172 2308
- Raw144 2007
Questions
Which has more calories: swordfish (cooked) or swordfish (raw)?
Swordfish (cooked): 172 kcal per 100 g, more than swordfish (raw) with 144 kcal.
How much protein is in 100 kcal of swordfish?
Swordfish (cooked): about 14 g of protein per 100 kcal.
How many grams of swordfish have about 100 kcal?
58 g of swordfish (cooked) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
