Aquatic Foods
Swordfish Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 55% | |
| Calories | 113kcal / 2530kcal (4%) |
Macronutrients
Total Fat | 4 g/ 42g (9%) | ||||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||||
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Protein | 19.2 g/ 71g (27%) | ||||||
Vitamins
Vitamin A | 1.1 mcg RAE/ 700mcg RAE (0.16%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.07 mg/ 1mg (5%) |
Vitamin B2 | 0.11 mg/ 1mg (8%) |
Vitamin B3 | 7.5 mg NE/ 16mg NE (46%) high |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Iron | 0.9 mg/ 12mg (7%) |
Phosphorus | 195 mg/ 700mg (27%) source |
Sodium | 75 mg/ 1500mg (5%) low |
Allergen Info
Fish
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Swordfish is a type of fish (usually grilled, steamed, or pan-seared). It’s mainly a protein food, with very little carbs and fiber.
Why it matters to health
AI-assisted Swordfish helps support muscle and keeps you full because it’s rich in protein. It also provides healthy eating variety compared to more fatty meats. For health balance, note that it has some saturated fat (about 0.96 g per 100 g) and cholesterol (about 40 mg), plus sodium (about 75 mg). Choosing lighter cooking methods and watching how often you eat it can help you fit it well into your daily meals.
Healthier tips
AI-assisted - For your 3 meals + 1–2 snacks routine, use swordfish as a main protein at lunch or dinner (pair with rice in a reasonable portion, or with vegetables).
- Choose grilled, steamed, or baked versions; go easy on added oil, butter, and salty sauces.
- Build the plate: 1/2 plate vegetables, 1/4 plate rice or other carbs, 1/4 plate swordfish.
- If you’re watching heart health, rotate fish types (like bangus, tilapia, sardines) so your protein choices stay varied.
Common Filipino dishes
Sinigang na swordfish, Grilled swordfish with calamansi, Swordfish adobo, Swordfish sinigang sa miso, Swordfish kinilaw
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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