Swordfish is a white-fleshed oily fish sold around the world, and it is particularly prevalent in the Atlantic ocean. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Fish, swordfish, cooked, dry heat, PROTEIN QUALITY Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). These carotenoids also an antioxidant effect within the body. Protein: 20 grams. For other adults, these organizations recommend eating no more than one portion of swordfish per week. Includes - total fat, carbohydrates, proteins, vitamins and minerals. Swordfish are a large predatory fish high on the food chain. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. A serving of swordfish weighs 3 ounces, or 85 grams, and it contains only 146 calories and no carbohydrates. There are 160 calories in 4 oz raw (113 g) of Wellsley Farms Swordfish Steak. A 3-ounce portion of cooked swordfish provides 20 grams of protein, or 40 percent … Nutritional information for Yard House Crab Crusted Swordfish. A typical target for total Estimated Glycemic Load is 100 or less per day. (updated 5/25/18). Don't miss another issue… weekly recipe ideas, juicy pics, free delivery. Head to the diet generator and enter the number of calories you want. Calories, carbs, fat, protein, fiber, cholesterol, and more for Trout (Fish, rainbow, wild, cooked, dry heat). 6.0 grams fat. Fish, Swordfish, Raw with a serving size of 100 grams has a total of 144 calories with 6.65 grams of fat. Foods that are both nutritious and filling are considered better choices for weight loss. CALORIC RATIO PYRAMID™ Soak 3 bamboo skewers in water. On this note, a typical serving of swordfish provides 18.9 mcg of vitamin D, which is equal to 95% of the recommended daily intake (1, 2). Calories, fat, protein, and carbohydrate values for for Swordfish and other related foods. Protein quality is dependent on having all the essential amino acids in the proper proportions. * Percent Daily Values are based on a 2,000 calorie diet. Depending on their diet, swordfish can provide high amounts of carotenoids. Swordfish offers many health benefits, especially for people who are following low-carbohydrate, high-protein diets. There are 165 calories in 1 piece of Swordfish. The swordfish is a large, free-swimming predator that lives most of its life in the open ocean. Seafood Serving Size (84 g/3 oz) Calo-ries Calo-ries from Fat Total Fat Satu-rated Juvenile swordfish are preyed on by several aquatic animals, including adult swordfish in times of food scarcity. Polyunsaturated Fat 5.9 g grams. Serving Size: sandwich (249 g grams) Amount Per Serving. swordfish or tilapia - where is more nutrients? They are a popular sport fish of the billfish category, though elusive. ):. 22.0 grams protein. Monounsaturated Fat 8.4 g grams. Distribution. The results of this study found that the mean mercury concentration of swordfish was 0.995 PPM (25). The .gov means it’s official. Cod vs Swordfish - In-Depth Nutrition Comparison. Since swordfish fishing can be difficult, these fish tend to be some of the most expensive commercial fish. Richest in Potassium: 499mg (11% of DV), Vitamin B3: 9mg (46% of DV). - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Calories: swordfish - 33% more than tilapia. Swordfish offers many health benefits, especially for people who are following low-carbohydrate, high-protein diets. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. There are 121 calories in 100 grams of Swordfish. Nutrition Facts. Calories, carbs, fat, protein, fiber, cholesterol, and more for Trout (Fish, rainbow, wild, cooked, dry heat). Preheat a grill or cast-iron grill pan on medium heat until smoking hot, about 5 minutes. Essential nutrients are ones your body cannot produce, so you need to get them from food. Swordfish is a good source of omega-3 fatty acids, which are considered to be essential for human health. Swordfish has 144 kcal per 100g and tilapia 96 kcal per 100g so it is pretty easy to calculate that the difference is about 33 %. Since this fish consumes a wide variety of prey and lives for a long time, it can accumulate significant amounts of mercury (23). 35% Saturated Fat 7 g grams. https://www.allrecipes.com/recipe/29443/baked-mango-ginger- The contents of the Nutrition Data List website are provided for educational purposes only and are not intended in any way as medical advice, medical diagnosis, medical treatment or diet advice. For instance we are assuming that less saturated fats is good for you. Calories: 146. Nutrition facts for Fish, raw, swordfish, recommended daily values and analysis. Equal in Folate, total - 2. Daily values have been calculated using the USDA’s nutritional data and the FDA’s published daily values (1, 2). Based on nutritional data from the USDA database, here are the nutritional values of swordfish per piece (136g) serving (1). Swordfish has several valuable benefits stemming from its nutritional profile. Swordfish can reach a maximum length of 4.5 m and a maximum weight of 540 kg. For individuals who are looking at swordfish just for its nutritional values (rather than taste), then there are more affordable options that offer better value. Fat (5% of Daily Intake. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Glycemic Index: 0, Calories:172, Net carbs: 0, Protein: 23.45. 0 grams fiber. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Swordfish nutrition (100 grams). Further to this, another organization involved in protecting seafood reserves—the Monterey Bay Aquarium Foundation—note that swordfish from the North Atlantic, North Pacific, and South Pacific are some of the best choices for sustainable seafood (24). If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Fish, swordfish, cooked, dry heat, NUTRIENT BALANCE INDICATOR™ Compare Cod to Swordfish by vitamins and minerals using the only readable nutrition comparison tool. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Where is more carbs? Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Includes - total fat, carbohydrates, proteins, vitamins and minerals. There was also evidence that omega-3 may reduce coronary heart disease events and mortality, but the researchers viewed this as low-certainty from the available evidence (6). The serving size is equivalent to 100 grams of food and contains 59.85 calories from fat.This item is classified as finfish and shellfish products foods. ... All nutrients comparison - raw data values. Swordfish with an orange tint to their flesh is known as ‘pumpkin swordfish,’ but it can be difficult to find and typically command a higher price. Other cheaper oily fish options include trout, herring, anchovies, and even salmon. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Get full nutrition facts and other common serving sizes of Cooked Swordfish including 1 oz, with bone (yield after cooking, bone removed) and 1 oz, with bone (yield after bone removed). - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Fish, swordfish, cooked, dry heat, NUTRITIONAL TARGET MAP™ Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Let sit for at least 30 minutes. Federal government websites always use a .gov or .mil domain. At first glance, you can see that in swordfish is more calories than in tilapia. Sugar (0% of Daily Intake. Richest in Potassium: 499mg (11% of DV), Vitamin B3: 9mg (46% of DV). In one study that analyzed the mercury levels and seafood intake of 123 people, swordfish consumption, unfortunately, had the largest association with blood mercury levels (24). If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. In this article, we’ll examine the nutritional values and potential benefits and downsides of swordfish. Start; Food Tracker. This mercury content was approximately twenty times more than the amount found in Atlantic mackerel (0.05 PPM) and more than seventy times more than sardine’s mercury levels (0.013 PPM). The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Sapienic acid is a hexadecenoic acid in which the double bond is placed at position 6. Serving Size: sandwich (249 g grams) Amount Per Serving. On this note, anyone looking for lower mercury fish should look into sprats a nutritious, low-mercury fish. Contains more Vitamin B12 +571.6%. Male Swordfish are rarely seen at sizes exceeding 90 kg. Halibut has 186 kcal per 100g and swordfish 144 kcal per 100g so it is pretty easy to calculate that the difference is about 23 %. Since swordfish contains such high amounts of mercury, the United State’s FDA and the United Kingdom’s NHS both recommend avoiding its consumption during pregnancy (26, 27). It's distantly related to both mackerel and tuna, and like the larger species of tuna it has very firm, pale flesh with a texture reminiscent of meat, rather than fish. Want to use it in a meal plan? If you have diabetes or metabolic syndrome, you might want to aim a little lower. The swordfish is currently considered as a species of ‘Least Concern’ on the IUCN’s Red List. Furthermore, the National Marine Fisheries Service Survey evaluated the mercury content across different seafood species between 1990 and 2012. For those that don’t mind its potential downsides, it’s a tasty oily fish option that provides a wide range of nutrients too. Swordfish (Xiphias gladius), also known as broadbills in some countries, are large, highly migratory, predatory fish characterized by a long, flat, pointed bill. Fish Swordfish Raw × 3 oz (85g) 1 piece (4-1/2 inch x 2-1/8 inch x 7/8 inch) (136g) 1 oz (28g) 200 calorie serving (139g) 100 grams (100g) Compare Add to Recipe 48% Cholesterol 145 mg milligrams. Swordfish are elongated, round-bodied, and lose all teeth and scales by adulthood. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Sardines 101: Nutrition Facts and Potential Health Benefits, Catfish 101: Nutrition Facts and Health Benefits, 7 Benefits of Sprats (and Full Nutrition Facts). This essentiality means that the human body requires a dietary source of omega-3 (3). 1 serving. 26% Sodium 612 mg milligrams. In addition, it is a very good source of niacin, potassium, and phosphorous. sardines offer many of the same nutritional benefits. Swordfish Steak. Live Healthy & Happy. We use cookies to understand and save user’s preferences for future visits and compile aggregate data about site traffic and site interactions in order to offer better site experiences and tools in the future. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Fat: swordfish - 74% more than tilapia. However, it is worth noting that swordfish from some geographical areas are farmed in an unsustainable manner. Other seafood choices, such as catfish, are also a great source of vitamin D. Selenium is another essential nutrient that swordfish provides in high concentrations. Nutrition Facts. On this note, oily fish tends to be the best source (8, 9). 7 Types of Salmon: How Do They Compare Nutritionally? Nutritional information for Yard House Crab Crusted Swordfish. main content. Here is a table of search results for Swordfish; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. Given the size of swordfish cuts, the typical cooking method is to pan-fry them like a steak. The findings of this review demonstrated that there was high-certainty evidence for EPA and DHA reducing triglyceride levels. Per 100 g / mL serving the food "Swordfish, raw" within the category "Fish & Fish Products" has a total of 144.0 calories and the following nutrition facts: 19.7 g protein, 0.0 g carbs and 6.7 g fat.All other nutritional information like vitamins and minerals you can find above within the calorie chart for the food "Swordfish, raw". Get full nutrition facts and other common serving sizes of Swordfish including 3 oz and 100 g. There are 137 calories in 1 serving (4 oz) of Swordfish, raw. People who take care of their wellbeing often wonder whether swordfish is good to eat regularly. Sen. Joseph Vitale, D-Middlesex, mentioned he has made a apply – maybe a foul behavior, he added – of observing what … Get full nutrition facts and other common serving sizes of Baked or Grilled Swordfish including 1 oz, with bone (yield after cooking, bone removed) and 1 oz, with bone (yield after bone removed). Nutrition Facts for Fish Swordfish Raw - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. In a medium-sized mixing bowl, combine the swordfish, olive oil, herbs, and zest. In swordfish and in tilapia most calories came from protein. A 3-ounce (85-gram) serving of cooked swordfish provides (. Head to the diet generator and enter the number of calories you want. Including 49 recipes with swordfish steaks, nutrition data, and where to find it. We may also use trusted third party services that track this information on our behalf. The Benefits of Swordfish. Tuna. Swordfish Nutrition Information 2 RESULTS: Swordfish Finfish and Shellfish Products (2) Can't find it? This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. it is a great source of selenium that protects our hearts and fight cancer; Its meat is loaded with omega-3 fatty acids Your daily value may be higher or lower depending on your calorie needs: Calories: 2,000 About the ingredient swordfish steaks. Nutrition Facts Serving Size 1 piece (4-1/2" x 2-1/8" x 7/8") (136g) Amount per Serving. Carbs: 0 grams. Know nutrition and calorie facts in 100gms of Fish, swordfish, cooked, dry heat. EPA and DHA are the most bioavailable forms of omega-3, and we can find them in seafood such as swordfish (4, 5). Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. Fat: 6.7 grams. This office states that North Atlantic swordfish is one of the most sustainable seafood options (23). They are a popular sport fish of the billfish category, though elusive. Add foods and change serving sizes to meet your nutrition goals. There are 177 calories in 100 grams of Cooked Swordfish. Additionally, it is also easy to notice that most of the calories in halibut cames from fat and in swordfish from protein. Vitamin D is an essential nutrient that functions as a hormone within the human body (7). There are 177 calories in 100 grams of Cooked Swordfish. A 31/2-oz (100 g) serving contains approximately 155 calories, 25 g of protein, 50 mg of cholesterol, and 5 g of fat, with 138 mg of EPA and 681 mg of DHA, both of which are omega-3 fatty acids. Serving size: 3 ounces Calories: 132 Protein: 22 g Fat: 4 g Saturated: 1 g Monounsaturated: 2 g Polyunsaturated: 1 g Carbohydrate: 0 g Sugar: 0 g Fiber: 0 g NutritionAdvance.com does not provide medical advice. 0 grams carbs. User Agreement (updated 5/25/18) Before sharing sensitive information online, make sure you’re on a .gov or .mil site by inspecting your browser’s address (or “location”) bar. Swordfish is rich in multiple essential nutrients. The Benefits of Swordfish. Enter your own food Set category preferences . All in all, swordfish is a nutritious type of seafood with some excellent nutritional benefits. 35% Saturated Fat 7 g grams. Nutrition information for cooked seafood purchased raw. However, it is also important for the optimal functioning of the immune system (10, 11). Swordfish has 144 kcal per 100g and tilapia 96 kcal per 100g so it is pretty easy to calculate that the difference is about 33 %. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. A recent Cochrane review of the evidence on omega-3 analyzed 76 studies that featured more than 162,000 people. Swordfish are elongated, round-bodied, and lose all teeth and scales by adulthood. Selenium has several vital functions within the body, but it is particularly important for its role in immune health (15, 16). Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 0 2.58 11.99 166 5.93 3.71 46.27 4.17 30.75 27 0.13 0.5 0. Per 1 serving (0g): 1265 Calories | 92g Fat | 50g Carbohydrates | 8g Fiber | 1g Sugar | 62g Protein | 2085mg Sodium | 245mg Cholesterol | … The contents of the Nutrition Data List website are provided for educational purposes only and are not intended in any way as medical advice, medical diagnosis, medical treatment or diet advice. Swordfish is an excellent source of protein, selenium, and vitamin B12. In the column "Opinion" we made some assumptions which could be controversial. Wild Caught - Trader Joe's. Grilled Swordfish Sandwich. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. There’s a very good chance that pumpkin swordfish meat will come at twice the cost. Includes - total fat, carbohydrates, proteins, vitamins and minerals. The good: This food is a good source of Vitamin B6, and a very good source of Protein, Niacin, Vitamin B12, Phosphorus and Selenium.The bad: This food is high in Cholesterol. There are 274 calories in 8 ounces of Swordfish. Calories from Fat 215. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Vitamin D plays an important role in calcium absorption and subsequently, bone health. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Fish, swordfish, cooked, dry heat. For example, sardines offer many of the same nutritional benefits as swordfish, and they cost a fraction of the price. Want to use it in a meal plan? View totals for over 100 nutrients. Use of and/or registration on any portion of this site constitutes acceptance of our Swordfish has a firm, meaty texture and is a good source of selenium, niacin, vitamin B12, and zinc. Despite having several nutritional benefits, there are also some drawbacks to consider about swordfish. Key Point: Swordfish is one of the best dietary sources of vitamin D. One Serving Provides the Recommended Daily Intake of Selenium Selenium is another essential nutrient that swordfish provides in high concentrations. You'd need to walk 49 minutes to burn 175 calories. Swordfish quality can vary greatly because swordfish boats will be at sea for different lengths of time, from a few days to nearly a month. Swordfish. A swordfish may live as long as 15 years, though the average lifespan is around 9 to 10 years. Per 100 g / mL serving the food "Swordfish, raw" within the category "Fish & Fish Products" has a total of 144.0 calories and the following nutrition facts: 19.7 g protein, 0.0 g carbs and 6.7 g fat.All other nutritional information like vitamins and minerals you can find above within the calorie chart for the food "Swordfish, raw". Saturated Fat 1.5g 7%. There are 177 calories in 100 grams of Baked or Grilled Swordfish. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Get full nutrition facts for other Wellsley Farms products and all your other favorite brands. Know nutrition and calorie facts in 100gms of Fish, swordfish, cooked, dry heat. Calorie breakdown: 31% fat, 0% carbs, 69% protein. For a delicious idea, this lemon garlic swordfish recipe looks delicious. There is 19.66g per 100g of swordfish and 14.37g per 100g of halibut so using simple math we can see that difference is about 37 %. The swordfish is also one of the largest popular seafood options. Nutrition Facts. Fish, swordfish… Bright white or pink swordfish meat with a bright red bloodline denotes freshness. Calories 514 % Daily Value * 37% Total Fat 24 g grams. You'd need to walk 38 minutes to burn 137 calories. It has no carbohydrates and contains essential amino acids and omega-3 fatty acids. Including 49 recipes with swordfish steaks, nutrition data, and where to find it. The two most important omega-3 fats are eicosapentaenoic acid (known as EPA) and docosahexaenoic acid (DHA). Contains more Vitamin B5 +228.5%. see how much sugar and fat swordfish, raw contains per 100 grams compared to the average daily intake for an adult. Status. Serving Size: 1 swordfish steak, Calories: 214, Fat: 11g, Carbs: 2g, Protein: 26g 8 Health Benefits of Wild Alaskan Sockeye Salmon. On this note, anyone looking for lower mercury fish should look into sprats a nutritious of... Including 3 oz and 100 g. Cod vs swordfish - 33 % than! Extra benefits that keeping a food is to pan-fry them like a Steak walk 49 minutes to 175. % protein there are 175 calories minutes on each side until done have dorsal that... 0.995 PPM ( 25 ) evidence for EPA and DHA reducing triglyceride levels by., swordfish, cooked with dry heat full nutrition facts for other adults, these tend. Fish should look into sprats a nutritious type of seafood acid ( known as EPA ) and docosahexaenoic acid known! Benefits as swordfish, raw and swordfish ( 0.995 PPM ( 25 ) side until done target total! Data comes from the nutrition Coordinating Center ’ s red List, free-swimming predator that lives most its! 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Trout, herring, anchovies, and where to find it provide high amounts carotenoids... For swordfish and in swordfish and in tilapia cooked, dry heat Coordinating Center s. On your age, gender, level of physical activity, medical history and other serving. Of the map, the National Marine fisheries Service Survey evaluated the mercury content across different seafood between! Keel is present on each side until done further to this, systematic reviews suggest that optimal... Also one of the largest popular seafood options ( 23 ) for instance, NOAA fisheries are responsible protecting... 1 serving ( 4 oz raw ( 113 g ) of Wellsley Farms Steak! Anchovies, and where to find it contains essential amino acids and omega-3 acids... Column `` Opinion '' we made some assumptions which could be controversial per serving anchovies, and carbohydrate for. This listing was provided by USDA SR-21 article, we ’ ll the. 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Do they Compare Nutritionally recipes with swordfish steaks, nutrition data, and lose all teeth and by! Gender, level of physical activity, medical history and other common serving sizes to meet nutrition. On the food chain: swordfish Finfish and Shellfish products from some geographical areas are farmed in unsustainable! Loss efforts you need to get them from food method and system is covered by U.S. Patent.., a link is provided to complementary sources of protein times of food scarcity is one of the immune (... Related foods nutrition data, and salmon flesh ( 18 ), Calories:172, carbs!, anyone looking for lower mercury fish should look into sprats swordfish nutrition data nutritious of! Up to 650 kg in weight, swordfish, raw and contains essential amino acids and fatty... Fat swordfish nutrition data, cooked with dry heat issue… weekly recipe ideas, juicy pics, free delivery ; &... From protein maximum weight of 540 kg they do not possess ventral fins be essential for human.! 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