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Swordfish nutrition: calories, carbs, GI, protein, fiber, fats

Fish, swordfish, cooked, dry heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Swordfish

Swordfish
Glycemic index ⓘ Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ II for white fish https://academic.oup.com/ajcn/article/66/5/1264/4655967 59
Calories ⓘ Calories per 100-gram serving 172
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 3 oz (85 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 11.3 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 13% Vitamin B3 ⓘHigher in Vitamin B3 content than 87% of foods
TOP 13% Potassium ⓘHigher in Potassium content than 87% of foods
TOP 16% Phosphorus ⓘHigher in Phosphorus content than 84% of foods
TOP 16% Protein ⓘHigher in Protein content than 84% of foods
TOP 19% Vitamin B6 ⓘHigher in Vitamin B6 content than 81% of foods

Swordfish calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 172
Calories in 3 oz 146 85 g
Calories in 1 piece 182 106 g

Swordfish Glycemic index (GI)

Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.45 mg of 8 mg 6%
Magnesium: 35 mg of 420 mg 8%
Phosphorus: 304 mg of 700 mg 43%
Potassium: 499 mg of 3,400 mg 15%
Sodium: 97 mg of 2,300 mg 4%
Zinc: 0.78 mg of 11 mg 7%
Copper: 0.046 mg of 1 mg 5%
Manganese: 0.013 mg of 2 mg 1%
Selenium: 68.5 µg of 55 µg 125%

Mineral chart - relative view

Potassium
499 mg
TOP 13%
Phosphorus
304 mg
TOP 16%
Selenium
68.5 µg
TOP 20%
Magnesium
35 mg
TOP 28%
Sodium
97 mg
TOP 49%
Zinc
0.78 mg
TOP 59%
Iron
0.45 mg
TOP 78%
Copper
0.046 mg
TOP 82%
Manganese
0.013 mg
TOP 85%
Calcium
6 mg
TOP 88%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 43% 1%
Vitamin A: 129 IU of 5,000 IU 3%
Vitamin E : 2.41 mg of 15 mg 16%
Vitamin D: 16.6 µg of 10 µg 166%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.089 mg of 1 mg 7%
Vitamin B2: 0.063 mg of 1 mg 5%
Vitamin B3: 9.254 mg of 16 mg 58%
Vitamin B5: 0.417 mg of 5 mg 8%
Vitamin B6: 0.615 mg of 1 mg 47%
Folate: 2 µg of 400 µg 1%
Vitamin B12: 1.62 µg of 2 µg 68%
Choline: 77.5 mg of 550 mg 14%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B3
9.254 mg
TOP 13%
Vitamin B6
0.615 mg
TOP 19%
Vitamin B12
1.62 µg
TOP 35%
Vitamin D
16.6 µg
TOP 37%
Vitamin E
2.41 mg
TOP 39%
Vitamin A
129 IU
TOP 40%
Vitamin B1
0.089 mg
TOP 52%
Choline
77.5 mg
TOP 57%
Vitamin B5
0.417 mg
TOP 64%
Vitamin B2
0.063 mg
TOP 77%
Vitamin K
0.1 µg
TOP 88%
Folate
2 µg
TOP 90%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

24% 8% 68%
Protein:
Daily Value: 47%
23.45 g of 50 g
47%
Fats:
Daily Value: 12%
7.93 g of 65 g
12%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
68.26 g of 2,000 g
3%
Other:
0.36 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 284% 296% 234% 211% 310% 200% 159% 201% 298%
Tryptophan: 265 mg of 280 mg 95%
Threonine: 1035 mg of 1,050 mg 99%
Isoleucine: 1088 mg of 1,400 mg 78%
Leucine: 1919 mg of 2,730 mg 70%
Lysine: 2168 mg of 2,100 mg 103%
Methionine: 699 mg of 1,050 mg 67%
Phenylalanine: 922 mg of 1,750 mg 53%
Valine: 1216 mg of 1,820 mg 67%
Histidine: 695 mg of 700 mg 99%

Fat type information

28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g

All nutrients for Swordfish per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 172kcal 9% 54% 3.7 times more than OrangeOrange
Protein 23.45g 56% 16% 8.3 times more than BroccoliBroccoli
Fats 7.93g 12% 40% 4.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 78mg 26% 23% 4.8 times less than EggEgg
Vitamin D 16.6µg 166% 37% 7.5 times more than EggEgg
Iron 0.45mg 6% 78% 5.8 times less than Beef broiledBeef broiled
Calcium 6mg 1% 88% 20.8 times less than MilkMilk
Potassium 499mg 15% 13% 3.4 times more than CucumberCucumber
Magnesium 35mg 8% 28% 4 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.05mg 5% 82% 3.1 times less than ShiitakeShiitake
Zinc 0.78mg 7% 59% 8.1 times less than Beef broiledBeef broiled
Phosphorus 304mg 43% 16% 1.7 times more than Chicken meatChicken meat
Sodium 97mg 4% 49% 5.1 times less than White BreadWhite Bread
Vitamin A 129IU 3% 40% 129.5 times less than CarrotCarrot
Vitamin A RAE 43µg 5% 36%
Vitamin E 2.41mg 16% 39% 1.7 times more than KiwifruitKiwifruit
Selenium 68.5µg 125% 20%
Manganese 0.01mg 1% 85%
Vitamin B1 0.09mg 7% 52% 3 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 77% 2.1 times less than AvocadoAvocado
Vitamin B3 9.25mg 58% 13% Equal to Turkey meatTurkey meat
Vitamin B5 0.42mg 8% 64% 2.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.62mg 47% 19% 5.2 times more than OatOat
Vitamin B12 1.62µg 68% 35% 2.3 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Trans Fat 0.06g N/A 66% 265.9 times less than MargarineMargarine
Folate 2µg 1% 90% 30.5 times less than Brussels sproutBrussels sprout
Saturated Fat 1.91g 10% 48% 3.1 times less than Beef broiledBeef broiled
Choline 77.5mg 14% 57%
Monounsaturated Fat 3.54g N/A 40% 2.8 times less than AvocadoAvocado
Polyunsaturated fat 1.37g N/A 39% 34.5 times less than WalnutWalnut
Tryptophan 0.27mg 0% 54% 1.2 times less than Chicken meatChicken meat
Threonine 1.04mg 0% 55% 1.4 times more than Beef broiledBeef broiled
Isoleucine 1.09mg 0% 55% 1.2 times more than Salmon rawSalmon raw
Leucine 1.92mg 0% 55% 1.3 times less than Tuna BluefinTuna Bluefin
Lysine 2.17mg 0% 53% 4.8 times more than TofuTofu
Methionine 0.7mg 0% 51% 7.3 times more than QuinoaQuinoa
Phenylalanine 0.92mg 0% 57% 1.4 times more than EggEgg
Valine 1.22mg 0% 55% 1.7 times less than Soybean rawSoybean raw
Histidine 0.7mg 0% 59% 1.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.13g N/A 34% 5.4 times less than SalmonSalmon
Omega-3 - DHA 0.77g N/A 33% 1.9 times less than SalmonSalmon
Omega-3 - DPA 0.17g N/A 33% Equal to SalmonSalmon
Omega-6 - Eicosadienoic acid 0.02g N/A 75%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
12%
Total Fat 8g
9%
Saturated Fat 2g
Trans Fat g
26%
Cholesterol 78mg
4%
Sodium 97mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 23g
Vitamin D 666mcg 111%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 499mg 15%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Swordfish nutrition infographic

Swordfish nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.