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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  ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for white fish is 59 59
Calories  ⓘ Calories for selected serving 172 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Default serving size  ⓘ Serving sizes are mostly 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  ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ 0 mg
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 1.8% 17% 25% 130% 44% 13% 21% 15% 1.7% 374%
Calcium: 18mg of 1,000mg 1.8%
Iron: 1.4mg of 8mg 17%
Magnesium: 105mg of 420mg 25%
Phosphorus: 912mg of 700mg 130%
Potassium: 1497mg of 3,400mg 44%
Sodium: 291mg of 2,300mg 13%
Zinc: 2.3mg of 11mg 21%
Copper: 0.14mg of 1mg 15%
Manganese: 0.04mg of 2mg 1.7%
Selenium: 206µg of 55µg 374%

Mineral chart - relative view

499 mg
TOP 13%
304 mg
TOP 16%
69 µg
TOP 20%
35 mg
TOP 28%
97 mg
TOP 49%
0.78 mg
TOP 59%
0.45 mg
TOP 78%
0.05 mg
TOP 82%
0.01 mg
TOP 85%
6 mg
TOP 88%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 7.7% 48% 498% 0% 22% 15% 174% 25% 142% 1.5% 203% 42% 0.25%
Vitamin A: 387IU of 5,000IU 7.7%
Vitamin E: 7.2mg of 15mg 48%
Vitamin D: 50µg of 10µg 498%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.27mg of 1mg 22%
Vitamin B2: 0.19mg of 1mg 15%
Vitamin B3: 28mg of 16mg 174%
Vitamin B5: 1.3mg of 5mg 25%
Vitamin B6: 1.8mg of 1mg 142%
Folate: 6µg of 400µg 1.5%
Vitamin B12: 4.9µg of 2µg 203%
Choline: 233mg of 550mg 42%
Vitamin K: 0.3µg of 120µg 0.25%

Vitamin chart - relative view

9.3 mg
TOP 13%
0.62 mg
TOP 19%
1.6 µg
TOP 35%
Vitamin D
17 µg
TOP 37%
2.4 mg
TOP 39%
129 IU
TOP 40%
0.09 mg
TOP 52%
78 mg
TOP 57%
0.42 mg
TOP 64%
0.06 mg
TOP 77%
0.1 µg
TOP 88%
2 µg
TOP 90%
0 mg
TOP 100%

Macronutrients chart

24% 8% 68%
Protein:
Daily Value: 47%
23.5 g of 50 g
23.5 g (47% of DV )
Fats:
Daily Value: 12%
7.9 g of 65 g
7.9 g (12% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 3%
68.3 g of 2,000 g
68.3 g (3% of DV )
Other:
0.4 g
0.4 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 284% 296% 233% 211% 310% 200% 158% 200% 298%
Tryptophan: 795mg of 280mg 284%
Threonine: 3105mg of 1,050mg 296%
Isoleucine: 3264mg of 1,400mg 233%
Leucine: 5757mg of 2,730mg 211%
Lysine: 6504mg of 2,100mg 310%
Methionine: 2097mg of 1,050mg 200%
Phenylalanine: 2766mg of 1,750mg 158%
Valine: 3648mg of 1,820mg 200%
Histidine: 2085mg of 700mg 298%

Fat type information

28% 52% 20%
Saturated Fat: 1.9 g
Monounsaturated Fat: 3.5 g
Polyunsaturated fat: 1.4 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 23g 56% 16% 8.3 times more than BroccoliBroccoli
Fats 7.9g 12% 40% 4.2 times less than CheeseCheese
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 17µg 166% 37% 7.5 times more than EggEgg
Magnesium 35mg 8% 28% 4 times less than AlmondsAlmonds
Calcium 6mg 1% 88% 20.8 times less than MilkMilk
Potassium 499mg 15% 13% 3.4 times more than CucumberCucumber
Iron 0.45mg 6% 78% 5.8 times less than Beef broiledBeef broiled
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 43µg 5% 36%
Vitamin E 2.4mg 16% 39% 1.7 times more than KiwiKiwi
Selenium 69µg 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 9.3mg 58% 13% Equal to Turkey meatTurkey meat
Vitamin B5 0.42mg 8% 64% 2.7 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.62mg 47% 19% 5.2 times more than OatOat
Vitamin B12 1.6µg 68% 35% 2.3 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 2µg 1% 90% 30.5 times less than Brussels sproutsBrussels sprouts
Trans Fat 0.06g N/A 66% 265.9 times less than MargarineMargarine
Saturated Fat 1.9g 10% 48% 3.1 times less than Beef broiledBeef broiled
Choline 78mg 14% 57%
Monounsaturated Fat 3.5g N/A 40% 2.8 times less than AvocadoAvocado
Polyunsaturated fat 1.4g N/A 39% 34.5 times less than WalnutWalnut
Tryptophan 0.27mg 0% 54% 1.2 times less than Chicken meatChicken meat
Threonine 1mg 0% 55% 1.4 times more than Beef broiledBeef broiled
Isoleucine 1.1mg 0% 55% 1.2 times more than Salmon rawSalmon raw
Leucine 1.9mg 0% 55% 1.3 times less than Tuna BluefinTuna Bluefin
Lysine 2.2mg 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 1.2mg 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 7.9g
8.7%
Saturated Fat 1.9g
0
Trans Fat 0g
26%
Cholesterol 78mg
4.2%
Sodium 97mg
0
Total Carbohydrate 0g
0
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 23g
Vitamin D 666mcg 111%

Calcium 6mg 0.6%

Iron 0.45mg 5.6%

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

ⓘ  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
Low in Cholesterol
limit break
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.