Swordfish nutrition, glycemic index, calories, net carbs & more
Fish, swordfish, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for 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
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)
Vitamin B3
Potassium
Phosphorus
Protein
Vitamin B6
Explanation: The given food contains more Vitamin B3 than 87% of foods. Note that this food itself is richer in Vitamin B3 than it is in any other nutrient. Similarly, it is relatively rich in Potassium, Phosphorus, Protein, and Vitamin B6.
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.
Mineral coverage chart
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%
Choline:
77.5 mg of 550 mg
14%
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%
Choline
77.5 mg
TOP 57%
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:
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%
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%
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
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:
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
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
All nutrients for Swordfish per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Net carbs | N/A | 75% | 0g |
N/A
|
| Protein | 56% | 16% | 23.45g |
8.3 times more than Broccoli
|
| Fats | 12% | 40% | 7.93g |
4.2 times less than Cheese
|
| Carbs | 0% | 100% | 0g |
N/A
|
| Calories | 9% | 54% | 172kcal |
3.7 times more than Orange
|
| Sugar | N/A | 100% | 0g |
N/A
|
| Fiber | 0% | 100% | 0g |
N/A
|
| Calcium | 1% | 88% | 6mg |
20.8 times less than Milk
|
| Iron | 6% | 78% | 0.45mg |
5.8 times less than Beef
|
| Magnesium | 8% | 28% | 35mg |
4 times less than Almond
|
| Phosphorus | 43% | 16% | 304mg |
1.7 times more than Chicken meat
|
| Potassium | 15% | 13% | 499mg |
3.4 times more than Cucumber
|
| Sodium | 4% | 49% | 97mg |
5.1 times less than White Bread
|
| Zinc | 7% | 59% | 0.78mg |
8.1 times less than Beef
|
| Copper | 5% | 82% | 0.05mg |
3.1 times less than Shiitake
|
| Vitamin E | 16% | 39% | 2.41mg |
1.7 times more than Kiwifruit
|
| Vitamin D | 166% | 37% | 16.6µg |
7.5 times more than Egg
|
| Vitamin C | 0% | 100% | 0mg |
N/A
|
| Vitamin B1 | 7% | 52% | 0.09mg |
3 times less than Pea
|
| Vitamin B2 | 5% | 77% | 0.06mg |
2.1 times less than Avocado
|
| Vitamin B3 | 58% | 13% | 9.25mg |
Equal to Turkey meat
|
| Vitamin B5 | 8% | 64% | 0.42mg |
2.7 times less than Sunflower seed
|
| Vitamin B6 | 47% | 19% | 0.62mg |
5.2 times more than Oat
|
| Folate | 1% | 90% | 2µg |
30.5 times less than Brussels sprout
|
| Vitamin B12 | 68% | 35% | 1.62µg |
2.3 times more than Pork
|
| Vitamin K | 0% | 88% | 0.1µg |
1016 times less than Broccoli
|
| Tryptophan | 0% | 54% | 0.27mg |
1.2 times less than Chicken meat
|
| Threonine | 0% | 55% | 1.04mg |
1.4 times more than Beef
|
| Isoleucine | 0% | 55% | 1.09mg |
1.2 times more than Salmon
|
| Leucine | 0% | 55% | 1.92mg |
1.3 times less than Tuna
|
| Lysine | 0% | 53% | 2.17mg |
4.8 times more than Tofu
|
| Methionine | 0% | 51% | 0.7mg |
7.3 times more than Quinoa
|
| Phenylalanine | 0% | 57% | 0.92mg |
1.4 times more than Egg
|
| Valine | 0% | 55% | 1.22mg |
1.7 times less than Soybean
|
| Histidine | 0% | 59% | 0.7mg |
1.1 times less than Turkey meat
|
| Cholesterol | 26% | 23% | 78mg |
4.8 times less than Egg
|
| Trans Fat | N/A | 66% | 0.06g |
265.9 times less than Margarine
|
| Saturated Fat | 10% | 48% | 1.91g |
3.1 times less than Beef
|
| Monounsaturated Fat | N/A | 40% | 3.54g |
2.8 times less than Avocado
|
| Polyunsaturated fat | N/A | 39% | 1.37g |
34.5 times less than Walnut
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
12%
Total Fat
8g
9%
Saturated Fat 2g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.