Fish (swordfish, raw) nutrition facts
Xiphias gladius L.
100 grams of fish, swordfish, raw contain 144 calories, 20 g of protein, 0 g of carbohydrates and 6.7 g of fat. It is an excellent source of selenium (104% DV), vitamin B12 (71% DV), vitamin D (70% DV) and niacin (B3) (49% DV). Most of its calories (57%) come from protein.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Selenium104%
- Vitamin B1271%
- Vitamin D70%
- Niacin (B3)49%
- Protein39%
- Vitamin B632%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 13.9 µg | 70% |
| Vitamin A | 36 µg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 2.02 mg | 13% |
| Vitamin K | 0.1 µg | 0% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 7.76 mg | 49% |
| Pantothenic acid (B5) | 0.35 mg | 7% |
| Vitamin B6 | 0.54 mg | 32% |
| Folate | 2 µg | 1% |
| Vitamin B12 | 1.7 µg | 71% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 5 mg | 0% |
| Iron | 0.38 mg | 2% |
| Potassium | 418 mg | 9% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 255 mg | 20% |
| Zinc | 0.66 mg | 6% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.01 mg | 0% |
| Selenium | 57.4 µg | 104% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 1.61 g | 8% |
| Trans fat | 0.05 g | - |
| Monounsaturated fat | 3 g | - |
| Polyunsaturated fat | 1.15 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 73.4 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other finfish and shellfish products
| Per 100 g | Fish (swordfish, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 144 | 134 | +7% |
| Protein | 19.7 g | 20.4 g | -3% |
| Total carbohydrate | 0 g | 1.29 g | -100% |
| Total fat | 6.65 g | 4.73 g | +40% |
| Dietary fiber | 0 g | 0.01 g | -100% |
| Total sugars | 0 g | 0.15 g | -100% |
| Sodium | 81 mg | 301 mg | -73% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 173703. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.