How Many Calories in Swordfish? Nutrition Facts & Macros

One swordfish steak (170g, cooked) contains about 292 calories. A 3 oz portion (85g) has about 146 calories. Per 100g cooked, swordfish has 172 calories. Swordfish is higher in calories than many white fish — compare to raw halibut (91 kcal per 100g), cod (82 kcal), and raw tuna steak (130 kcal), but similar to salmon (142 kcal raw). Note that swordfish values here are for cooked fish, which concentrates nutrients compared to raw. The moderate fat content (7.93g per 100g) accounts for the higher calorie count.

Yes, swordfish is an excellent protein source. It provides 23.4g of protein per 100g cooked, and one steak (170g) delivers an impressive 39.8g. About 54% of swordfish's calories come from protein, making it a protein-dense food. Swordfish protein is complete, containing all essential amino acids needed for muscle repair and growth. Compared to raw tuna steak (29.15g per 100g), swordfish has slightly less protein per gram but offers more fat and selenium.

Swordfish is an excellent keto food. It contains 0g carbohydrates, 7.93g of fat, and 23.4g of protein per 100g. Unlike ultra-lean white fish such as cod or halibut that need added fat, swordfish already has a good natural fat content, giving it a more balanced fat-to-protein ratio for keto. One steak (170g) provides 39.8g protein and 13.5g fat with 0g carbs. Grill with butter or serve with avocado for a satisfying keto meal. The exceptional selenium content (125% DV) supports thyroid function, which is important for metabolism on keto.

Swordfish is exceptionally nutrient-dense. Its standout nutrient is selenium at 68.5 mcg per 100g (125% of the daily value) — one of the highest concentrations among all fish, supporting thyroid function and acting as a powerful antioxidant. Swordfish also provides excellent vitamin D (16.6 mcg, 83% DV), niacin (9.25 mg, 58% DV), vitamin B12 (1.62 mcg, 68% DV), and vitamin E (2.41 mg). It is rich in potassium (499 mg) and phosphorus (304 mg). Magnesium (35 mg) and vitamin B6 (0.615 mg) are also present in good amounts.

Swordfish is a high-mercury fish due to its large size and position as a top predator — mercury bioaccumulates up the food chain. The FDA recommends limiting swordfish consumption to a maximum of one serving per week for adults. Pregnant women, nursing mothers, and young children should avoid swordfish entirely. That said, the nutritional benefits — exceptional selenium (125% DV), vitamin D (83% DV), high-quality protein — are real and significant. Interestingly, selenium may partially counteract mercury toxicity by binding to mercury and reducing its harmful effects. For most adults, one serving per week is considered safe and nutritious.

Swordfish (172 kcal, 23.4g protein, 7.93g fat per 100g cooked) and tuna steak (130 kcal, 29.15g protein, 0.95g fat per 100g raw) are both large ocean fish with zero carbs. Tuna is significantly leaner with more protein per gram, making it better for strict calorie control. Swordfish has more fat, considerably more vitamin D (16.6 mcg vs about 1 mcg for yellowfin), and one of the highest selenium contents of any fish (68.5 mcg, 125% DV). Both are high-mercury fish with similar FDA guidance — limit to one serving per week. Swordfish has a meatier, steak-like texture, while tuna can be eaten raw (sashimi) or seared.