PescatarianFish & Seafood

Swordfish

Nutrition Facts Per 100g

Swordfish is a valued source of high-quality protein and essential fatty acids in Indian coastal and regional cuisines. Each 100g serving provides 20.1g of protein. It also provides 0.7g of omega-3 fatty acids per 100g. Notable nutrients include Vitamin D (approximately 315% of a typical adult's daily needs) and Omega-3 Fatty Acids (approximately 52% of a typical adult's daily needs). Full nutrition facts are below.

Nutrition Summary

144kcalCalories

20.1gProtein

0gCarbs

6.7gFat

0gFiber

Protein 56% Carbs 0% Fat 42%

Micronutrients

High in:Vitamin DNiacin (B3)Vitamin B12PhosphorusSodium

Calcium6.0 mg(1%)

Iron0.4 mg(3%)

Zinc0.5 mg(5%)

Potassium300 mg(10%)

Sodium90.0 mg(18%)

Magnesium28.0 mg(8%)

Phosphorus240 mg(34%)

Thiamin (B1)0.0 mg(3%)

Riboflavin (B2)0.0 mg(2%)

Niacin (B3)7.5 mg(50%)

Vitamin C1.0 mg(1%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)8.0 µg(2%)

Vitamin B60.2 mg(15%)

Vitamin B121.0 µg(42%)

Vitamin D47.3 µg(315%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA2.7 g

18%

PUFA1.3 g

22%

Omega-30.7 g

52%

Omega-60.6 g

Limit These2

Saturated Fat1.7 g

Cholesterol50.0 mg

Common Serving Sizes

1 fillet100g

144 kcal20.1g protein

100 g100g

144 kcal20.1g protein

Allergen Information

Fish

Compare With Similar Foods

🧑‍⚕️Are you a Dietitian?Manage clients, create meal plans, and grow your practiceGo to Professional Portal →🧮Free Nutrition CalculatorDiscover your daily calorie, protein & vitamin needs in 60 secondsCalculate now →

About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

Compare dietitian software in India · mealPlan.fit for dietitians

Get Your Nutrition Assessment →