Calories in Swordfish
Swordfish is a lean, firm-textured white fish known for its mild, slightly sweet flavor. It's an excellent source of high-quality protein, healthy fats like Omega-3 fatty acids, and essential vitamins and minerals, while being naturally low in carbohydrates and sugar.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 piece (4-1/2" x 2-1/8" x 7/8") (136g) | 1 piece (4-1/2" x 2-1/8" x 7/8") (136g) | 165 | 26.9g | 0g | 5.5g |
| 3 oz (85g) | 3 oz (85g) | 103 | 16.8g | 0g | 3.4g |
| 1 lb (454g) | 1 lb (454g) | 549 | 89.8g | 0g | 18.2g |
Health Benefits
Rich in Omega-3 Fatty Acids: Supports heart health, reduces inflammation, and promotes brain function.
High-Quality Protein Source: Essential for muscle repair, growth, and overall body function.
Good Source of Vitamins and Minerals: Provides Vitamin D, Selenium, and Niacin, important for bone health, antioxidant defense, and energy metabolism.
Nutrition Tips
- Opt for grilling, baking, or broiling swordfish to minimize added fats and calories.
- Pair swordfish with a generous serving of non-starchy vegetables for a balanced and fiber-rich meal.
- Be mindful of portion sizes, as swordfish can be high in mercury, especially for pregnant women or young children.
- Season swordfish with herbs, spices, and lemon juice instead of heavy sauces to keep it light and flavorful.
- Incorporate swordfish into your diet once or twice a week to benefit from its Omega-3 content without overconsumption.
GAYA Tracking Tip
When logging swordfish, try to photograph it before any heavy sauces or marinades are applied. This helps GAYA accurately identify the fish and estimate its portion size, allowing you to manually add sauce calories if desired.
Frequently Asked Questions
How many calories are in a typical serving of swordfish?+
A typical 6-ounce (170g) serving of grilled swordfish contains approximately 200-210 calories, primarily from its protein and healthy fat content. This can vary slightly based on cooking method and added ingredients.
Is swordfish a good choice for a low-carb diet?+
Yes, swordfish is an excellent choice for low-carb diets as it contains virtually no carbohydrates or sugar. It provides a significant amount of protein and healthy fats, making it a filling and nutritious option.
Does swordfish contain mercury, and should I be concerned?+
Swordfish does contain mercury, as it is a large, predatory fish. While it offers many health benefits, it's generally recommended that pregnant women, young children, and women who may become pregnant limit their consumption to once a month. For others, moderate consumption (once or twice a week) is generally considered safe.
Related Foods
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