Nutrition referenceSwordfish is a large predatory saltwater fish with a dense, meaty texture and rich flavor, commonly grilled, broiled, or pan-seared as thick steaks.
Nutrition facts
2747672 · Foundation Foods April 2026; 2025-12-18
About this food
Swordfish is a large, predatory saltwater fish known for its dense, meaty flesh and mildly rich flavor. Its firm steaks hold up well to high-heat cooking methods such as grilling, broiling, and pan-searing, and it is often compared to steak in both texture and versatility.
Nutritionally, swordfish is a good source of protein and supplies heart-healthy fats along with B vitamins, selenium, and other minerals. Because it is more substantial than many white fish, a modest portion is often enough to make a satisfying, protein-rich meal.
Plan your portion
Nutrition values are reported per 100 g of raw edible swordfish. A typical steak weighs about 113 g (4 oz) and provides roughly 172 kcal. Use the serving sizes below to estimate portions when logging.
| Serving | Weight | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 152 kcal | 0.4 g | 19.2 g | 8.1 g |
| 1 steak (4 oz) | 113 g | 171.8 kcal | 0.5 g | 21.7 g | 9.2 g |
Use the weight of the edible portion in the food state shown above.
Questions and answers
A 100 g serving of raw swordfish has about 152 kcal. A typical 4 oz (113 g) steak provides roughly 172 kcal.
Yes. A 100 g serving of raw swordfish provides about 19 g of protein, along with about 8 g of fat.
Swordfish is commonly grilled, broiled, or pan-seared as thick steaks, thanks to its dense, meaty texture that holds up well to high heat.
