Swordfish Nutrition Calculator

Craving grilled swordfish but unsure how a 6 oz steak fits into your meal plan? This calculator turns any portion — grams, ounces, pounds, or kilograms — into a complete nutrition profile, so you can log dinner, hit a protein target, or check micronutrients without scanning food database labels.

Results follow USDA reference values for both raw and cooked (dry-heat) swordfish, reporting calories, protein, total and saturated fat, cholesterol, sodium, potassium, and the standout micronutrients vitamin B12, vitamin D, and selenium, plus an approximate omega-3 (EPA + DHA) total. Cooking removes water and concentrates nutrients, so selecting the right preparation matters.

Start from a quick-fill preset such as 100 g, 4 oz, or a restaurant-style 6 oz steak, or type in your exact weight, choose raw or cooked, and hit calculate. A copy button lets you paste the one-line summary straight into your food diary.

🍽️ Swordfish Nutrition Calculator

Calories, protein, fat, and key micronutrients for any swordfish portion — raw or cooked.

Serving size

Quick fill:

Preparation

Cooked (grilled, baked, broiled) Raw

Enter a serving size and click Calculate nutrition.

⚠️ Mercury advisory: Swordfish is a large predatory fish with high mercury levels. Pregnant or breastfeeding women and young children should avoid it; others should eat it only occasionally. This tool is for nutrition information only, not medical advice.

How to Use This Tool

Pick the preparation. Choose cooked if the swordfish is grilled, baked, or broiled; choose raw if you are logging it before cooking.
Set the serving size. Enter a weight in grams, ounces, pounds, or kilograms, or tap a quick-fill preset such as 100 g (3.5 oz), 4 oz, 6 oz, or 8 oz.
Calculate. You get calorie and macronutrient cards plus a full micronutrient table scaled to your portion.
Copy the summary to paste a compact one-line nutrition breakdown into your food diary or tracking app.

Raw vs cooked weight: dry-heat cooking drives off water, so nutrients concentrate. A 100 g cooked portion corresponds to roughly 120 g of raw swordfish. Weigh the fish in the same state you selected for the most accurate log.

How the Numbers Are Calculated

The calculator first converts your serving to grams using 1 oz = 28.35 g, 1 lb = 453.6 g, and 1 kg = 1000 g. Each nutrient is then scaled linearly from a reference value per 100 g:

Nutrient in your serving = (serving weight in g ÷ 100) × reference value per 100 g

Reference values come from the USDA FoodData Central database entries for swordfish (raw) and swordfish cooked by dry heat — the cooking method that covers grilling, broiling, and baking. The omega-3 figure is an approximate total of EPA plus DHA typical for swordfish; USDA reports these fatty acids separately, and true amounts vary with the fish's diet, season, and catch location.

Data source: USDA FoodData Central

Reference Table: Swordfish per 100 g

Nutrient	Cooked (dry heat)	Raw
Calories	198 kcal	144 kcal
Protein	23.3 g	19.7 g
Total fat	7.4 g	6.7 g
Saturated fat	1.9 g	1.6 g
Cholesterol	58 mg	50 mg
Sodium	109 mg	81 mg
Potassium	418 mg	377 mg
Vitamin B12	1.49 µg	1.29 µg
Vitamin D	15.2 µg	14.1 µg
Selenium	57.4 µg	36.5 µg
Omega-3 (EPA+DHA, approx.)	~1.0 g	~0.8 g

Worked Example

Example: 6 oz grilled swordfish steak (cooked)

6 oz × 28.35 = 170.1 g, so the multiplier is 1.701.

Calories: 198 × 1.701 ≈ 337 kcal
Protein: 23.29 × 1.701 ≈ 39.6 g
Total fat: 7.38 × 1.701 ≈ 12.6 g
Cholesterol: 58 × 1.701 ≈ 99 mg
Vitamin B12: 1.49 × 1.701 ≈ 2.5 µg
Selenium: 57.4 × 1.701 ≈ 97.6 µg

That single steak provides roughly 100% of the Daily Value for vitamin B12, about 180% for selenium, and more than 100% for vitamin D.

Common Questions

Is swordfish a good source of protein? Yes. Cooked swordfish provides about 23 g of protein per 100 g, so a typical 6 oz (170 g) steak delivers roughly 40 g of protein — comparable to salmon and most lean poultry.

Why are the cooked values higher per 100 g than the raw values? Cooking removes water and renders out some fat, which concentrates the remaining nutrients. That is why the calculator asks which state you are logging — a gram of cooked fish is simply more nutrient-dense than a gram of raw fish.

How accurate are these numbers? USDA values are averages across analyzed samples. Individual fish vary, mainly in fat and vitamin D, so treat the results as estimates within roughly ±10–15%. Added butter, oil, or marinades add calories and fat that the table does not include.

How much vitamin B12 and vitamin D does a serving give me? A 6 oz cooked steak contains about 2.5 µg of vitamin B12 (about 100% of the Daily Value) and about 26 µg of vitamin D (above the 20 µg Daily Value), making swordfish one of the richest food sources of vitamin D.

Mercury: Who Should Limit Swordfish

Swordfish is a large, slow-growing predator near the top of the marine food chain, so its flesh builds up high levels of methylmercury. The FDA and EPA list it among the fish that sensitive groups should avoid.

Who should avoid swordfish entirely: people who are pregnant or may become pregnant, breastfeeding women, and young children. Everyone else should treat it as an occasional choice — not a weekly staple.

Mercury is not removed by trimming or cooking. If you enjoy swordfish regularly, alternate with lower-mercury options such as salmon, sardines, rainbow trout, or canned light tuna. The nutrition figures in this calculator say nothing about contaminant load, so pair them with official seafood guidance.

Resources: FDA Advice About Eating Fish · Swordfish overview (Wikipedia)