Non-VegetarianFish & Seafood
Swordfish
Nutrition Facts Per 100g
Swordfish is a valued source of high-quality protein and essential fatty acids in Indian coastal and regional cuisines. Each 100g serving provides 20.1g of protein. It also provides 0.7g of omega-3 fatty acids per 100g. Notable nutrients include Vitamin D (approximately 315% of a typical adult's daily needs) and Omega-3 Fatty Acids (approximately 52% of a typical adult's daily needs). Full nutrition facts are below.
Nutrition Summary
144kcalCalories
20.1gProtein
0gCarbs
6.7gFat
0gFiber
Micronutrients
High in:Vitamin DNiacin (B3)Vitamin B12PhosphorusSodium
Calcium6.0 mg(1%)
Iron0.4 mg(3%)
Zinc0.5 mg(5%)
Potassium300 mg(10%)
Sodium90.0 mg(18%)
Magnesium28.0 mg(8%)
Phosphorus240 mg(34%)
Thiamin (B1)0.0 mg(3%)
Riboflavin (B2)0.0 mg(2%)
Niacin (B3)7.5 mg(50%)
Vitamin C1.0 mg(1%)
Carotenoids0 µg(0%)
β-Carotene0 µg(0%)
Vitamin A0 µg(0%)
Folate (B9)8.0 µg(2%)
Vitamin B60.2 mg(15%)
Vitamin B121.0 µg(42%)
Vitamin D47.3 µg(315%)
Vitamin E0.3 mg(2%)
Fat Breakdown4
MUFA2.7 g
PUFA1.3 g
Omega-30.7 g
Omega-60.6 g
Limit These2
Saturated Fat1.7 g
Cholesterol50.0 mg
Common Serving Sizes
1 fillet100g
144 kcal20.1g protein
100 g100g
144 kcal20.1g protein