raw swordfish
Also known as: swordfish
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Also known as: swordfish
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, swordfish is highly nutritious, providing nearly 20g of protein per 100g and essential Omega-3 fatty acids. It supports heart health, brain function, and provides Vitamin D for bone strength. However, due to its high mercury content, it should be consumed in moderation.
Yes, as a large predatory fish, swordfish contains higher levels of mercury than many other seafood options. The FDA recommends that pregnant women, nursing mothers, and young children avoid it, while other adults should limit consumption to once a week or less.
With only 144 calories and 0g of carbohydrates per 100g, swordfish is an excellent choice for weight loss. Its high protein content helps promote satiety, which can help reduce overall calorie intake throughout the day.
Yes, raw swordfish is perfectly keto-friendly as it contains zero carbohydrates and a moderate amount of healthy fats (6.65g per 100g). It is a popular protein choice for those on low-carb or ketogenic diets.
Raw swordfish is naturally gluten-free. However, always check the ingredients in marinades, breading, or sauces used during preparation, as these often contain gluten-based ingredients like soy sauce or wheat flour.
Swordfish has a firm, steak-like texture that is ideal for grilling, broiling, or pan-searing. It is best cooked to an internal temperature of 145°F (63°C), usually taking about 4-5 minutes per side depending on the thickness of the steak.
Swordfish has a mild, slightly sweet flavor and a very firm, meaty texture often compared to a beef steak. It is less 'fishy' than many other varieties and does not flake easily, making it a favorite for those who prefer a substantial bite.
raw swordfish is a versatile ingredient found in cuisines around the world. With 144 calories per 100g and 19.66 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →While swordfish can be served raw as sashimi or carpaccio, it must be 'sushi-grade' and previously frozen to ensure parasites are destroyed. Due to its high mercury content and texture, it is more commonly enjoyed cooked.
Fresh raw swordfish should be stored in the coldest part of your refrigerator and used within 1 to 2 days of purchase. For longer storage, wrap it tightly in moisture-proof wrap and freeze it for up to 3 months.
Fresh swordfish should have a mild sea scent and firm, moist flesh. If the fish has a strong ammonia or 'fishy' smell, feels slimy to the touch, or the flesh appears dull and brown rather than ivory or pinkish, it has likely spoiled.