Nutrition Facts
Serving size 100g
Amount per serving
Calories 138
% Daily Value *
Total Fat 7g %10
Saturated Fat 2g %8
Trans Fat 0g
Cholesterol 66mg %0
Sodium 81mg %5
Total Carbohydrate 0g %0
Dietary Fiber 0g %0
Total Sugars 0g
Protein 20g
Vitamin D 558.0IU %93
Calcium 5.0mg %0
Iron 0.4mg %2
Potassium 418mg %11
Phosphorus 255.0mg %25
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in swordfish
Vitamin C 0.0mg %0
Vitamin K 0.1µg %0
Vitamin A 120.0IU %4
Vitamin B2 (Riboflavin) 0.1mg %4
Vitamin B1 (Thiamin) 0.1mg %6
Vitamin B5 (Pantothenic acid) 0.4mg %7
Choline, total 65.0mg %12
Vitamin E 2.0mg %13
Vitamin B6 0.5mg %42
Vitamin B3 (Niacin) 7.8mg %49
Vitamin B12 1.7µg %71
Vitamin D 558.0IU %93
Minerals in swordfish
Calcium 5.0mg %0
Manganese 0.0mg %0
Iron 0.4mg %2
Copper 0.0mg %4
Zinc 0.7mg %5
Sodium 81.0mg %5
Magnesium 29.0mg %7
Potassium 418.0mg %11
Phosphorus 255.0mg %26
Selenium 57.4µg %104
Amino Acids in swordfish
Valine 1.0g %52
Leucine 1.6g %55
Isoleucine 0.9g %61
Cystine 0.2g %69
Tyrosine 0.7g %71
Tryptophan 0.2g %74
Methionine 0.6g %75
Threonine 0.9g %77
Histidine 0.6g %78
Lysine 1.8g %81
Phenylalanine 0.8g %82
Fatty Acids in swordfish
ALA 0.03g %3
EPA 0.11g %36
Omega-3 0.92g %58
DPA 0.14g %94
DHA 0.65g %324
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of swordfish is 0.0/100 which makes it a low quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Swordfish has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Valine | 39 | 51 |
| Leucine | 59 | 80 |
| Isoleucine | 30 | 46 |
| Tryptophan | 6 | 11 |
| Threonine | 23 | 43 |
| Histidine | 15 | 29 |
| Lysine | 45 | 91 |
| Met+Cys | 22 | 40 |
| Phe+Tyr | 30 | 72 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in swordfish is 5.6 which makes it a high P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of swordfish is 1.4 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in swordfish as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that swordfish is lacking.
meat
vegetables
Nutrient Density Score for swordfish is 43/100 good).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for swordfish
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 0.08 | <4 |
| Zinc:Copper | 16.92 | <12 |
| Potassium:Sodium | 5.16 | >2 |
| Caclcium:Magnesium | 0.17 | <2 |
| Iron:Copper | 10.26 | <15 |
| Calcium:Phosphorus | 0.02 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 56%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
41% of insulinogenic calories