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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Firm, meaty swordfish steaks grilled to perfection with a bright, zesty marinade of lemon, garlic, and herbs. A simple yet elegant summer meal that's ready in under 30 minutes, perfect for a healthy weeknight dinner.
Firm, meaty swordfish steaks marinated in a bright lemon-herb sauce and grilled to perfection. This simple recipe delivers a smoky, juicy seafood dinner in just 20 minutes, perfect for a healthy weeknight meal or a summer barbecue.
Thick, meaty swordfish steaks marinated in a simple blend of lemon, garlic, and herbs, then grilled to perfection. A quick, healthy, and incredibly flavorful meal that brings a taste of the coast to your backyard barbecue, ready in just 20 minutes.
Yes, swordfish is a highly nutritious protein source. It is rich in heart-healthy omega-3 fatty acids, vitamin D for bone health, and selenium, a powerful antioxidant that supports the immune system and protects cells from damage.
A 100g serving of swordfish contains approximately 144 calories and 19.66g of high-quality protein. With 0g of carbohydrates and about 6.65g of fat, it is an excellent choice for muscle building and weight management.
Yes, swordfish is a large predatory fish and is known to have higher mercury levels than many other seafood options. The FDA recommends that pregnant women, nursing mothers, and young children avoid it, while other adults should consume it in moderation.
Swordfish is perfectly suited for a keto or low-carb diet as it contains zero carbohydrates. Its combination of high protein and moderate healthy fats helps maintain ketosis while providing essential micronutrients.
Swordfish has a mild, slightly sweet flavor and a very firm, 'meaty' texture that is often compared to a beef steak. Because it is not overly 'fishy,' it is a popular choice for those who typically prefer land-based proteins.
Due to its firm texture, swordfish is best prepared by grilling, broiling, or pan-searing. It should be cooked to an internal temperature of 145°F (63°C); be careful not to overcook it, as the meat can become dry and tough very quickly.
While swordfish is occasionally used in carpaccio or ceviche, it is generally recommended to cook it to reduce the risk of parasites. If you choose to eat it raw, ensure it is 'sushi-grade' and has been handled and frozen according to safety standards.
swordfish steaks 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.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 3 recipes featuring swordfish steaks with step-by-step instructions.
Browse recipes →Fresh swordfish should be kept in the coldest part of your refrigerator and used within 1 to 2 days. For longer storage, wrap the steaks tightly in plastic wrap and then foil, and freeze them for up to 3 months.
Fresh swordfish should have a clean, mild scent and firm, moist flesh. If the steak has a strong 'ammonia' smell, a slimy texture, or if the red bloodline has turned dark brown or grey, the fish is no longer safe to eat.
Plain swordfish steaks are naturally gluten-free. However, if you are purchasing pre-marinated or breaded swordfish, check the label for hidden gluten sources like soy sauce, thickeners, or wheat flour.