Swordfish (Raw) – Nutritional Information
Swordfish is a popular choice for seafood lovers, known for its firm texture and mild, slightly sweet flavor. It is often grilled or broiled to highlight its natural taste and can be paired with a variety of seasonings, making it an ideal protein-rich addition to a healthy meal. Below is the detailed nutritional breakdown for raw swordfish:
Nutritional Overview
| Nutrient | Amount per 100g |
|---|---|
| Energy | 144.0 kcal |
| Protein | 19.66 g |
| Fat | 6.65 g |
| Saturated Fat | 1.60 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 0.38 mg |
| Magnesium | 29 mg |
| Phosphorus | 255.0 mg |
| Potassium | 418.0 mg |
| Sodium | 81.0 mg |
| Zinc | 0.66 mg |
| Copper | 0.039 mcg |
| Manganese | 0.011 mg |
| Selenium | 57.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.075 mg |
| Riboflavin (B2) | 0.053 mg |
| Niacin (B3) | 7.76 mg |
| Vitamin B6 | 0.543 mg |
| Folate | 2.0 mcg |
| Vitamin B12 | 1.7 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 2.02 mg |
| Vitamin D2 | 13.9 mcg |
Allergen Information
Swordfish is a type of fish, and like most seafood, it is a potential allergen for individuals who are sensitive to fish or shellfish. It is important to ensure that swordfish is properly handled and stored to avoid cross-contamination with other allergens.
Dietary Preferences
- High in Protein: Swordfish is an excellent source of high-quality protein, which is essential for muscle growth and repair.
- Low in Carbohydrates: With zero carbohydrates, swordfish is suitable for low-carb, keto, and paleo diets.
- Rich in Omega-3 Fatty Acids: Swordfish contains healthy fats that contribute to cardiovascular health.
- Good for Paleo and Keto Diets: It is an excellent addition to both paleo and keto meal plans due to its high protein and low carbohydrate content.
- Gluten-Free: Naturally gluten-free, swordfish is suitable for people with celiac disease or gluten sensitivities.
Health Benefits
Swordfish is not only delicious but also packed with essential nutrients, making it an ideal choice for those looking to improve their health. The high protein content supports muscle development, while the rich array of vitamins and minerals contributes to overall well-being. Here’s a closer look at some of its key nutrients:
- High in Vitamin D: Raw swordfish contains a significant amount of vitamin D2 (13.9 mcg), which plays a crucial role in bone health, immune function, and mood regulation.
- Rich in Niacin (Vitamin B3): With 7.76 mg of niacin, swordfish supports healthy skin, the nervous system, and digestive system.
- Source of Vitamin B12: A key nutrient for maintaining healthy nerve function and the production of red blood cells, swordfish provides 1.7 mcg of vitamin B12.
- Packed with Minerals: Swordfish is a great source of phosphorus (255 mg), magnesium (29 mg), and potassium (418 mg), all of which are essential for energy production, bone health, and maintaining proper muscle function.
- Contains Selenium: With 57.4 mcg of selenium, swordfish contributes to antioxidant activity, helping to reduce oxidative stress and inflammation in the body.
Cooking Tips
Swordfish is incredibly versatile and can be cooked in various ways. Grilling, broiling, or pan-searing are popular methods that allow the natural flavor of the fish to shine. For the best results, it’s recommended to cook swordfish steaks until they are opaque and easily flake with a fork. The firm texture makes swordfish a perfect choice for skewers and kabobs. A simple marinade with olive oil, lemon, and herbs can enhance its flavor without overwhelming its delicate taste.
Conclusion
Swordfish is a highly nutritious fish that can be enjoyed in a wide variety of dishes. Rich in protein, vitamins, and minerals, it offers numerous health benefits, from supporting heart health to strengthening bones and muscles. Whether you’re grilling it for a summertime barbecue or preparing it for a nutritious dinner, swordfish makes a delicious, healthy addition to any meal plan.
