Swordfish Nutrition Facts & Health Benefits

Swordfish contains vital antioxidants like selenium and omega-3 fatty acids. They scavenge free radicals to prevent many inflammatory disorders.

Table of Contents

How This Helps

Swordfish Benefits: 
Boosts immunity | Healthy bones | Antioxidants | Cardiovascular disorders | High cholesterol | Cancer | Brain and neurological | Obesity | 
The swordfish is an elongated, round-bodied fish that can weigh hundreds of pounds and grow to reach several feet in length. It’s commonly grilled, like beef in marinades and herbs, due to its natural fatty material. Swordfish belong to a group of fish that aren’t suggested for consumption by pregnant or lactating women. For all other people, swordfish comprises many possible health benefits when taken in moderation.


Science and Research

Health Benefits of Fish (Swordfish):
Swordfish contains many vital antioxidant compounds like selenium and omega-3 fatty acids. Fatty acids help scavenge free radicals and prevent inflammatory disorders like rheumatoid arthritis, heart diseases, diabetes II, osteoporosis, brain, and neurological disorders. Moreover, selenium has a unique property of binding to the harmful mercury to help neutralize its harmful effect on the body. Many research studies indicate the importance of selenium in mercury metabolism.
Swordfish is an excellent source of Vitamin D and provides almost 100% of the recommended daily requirement for Vitamin D. Vitamin D helps in proper absorption of calcium and maintains bone health, thus decreasing the risk of medical conditions like osteoporosis. Vitamin D also helps to promote the growth of the bones.
General Nutrition:
Swordfish is an excellent protein source with 20 g of protein for every 100 g. Protein is important for general growth and development of the body as it helps to repair tissues and produce enzymes to help in transporting oxygen. In addition, protein also acts as building blocks of muscles and perform many other essential activities.

Swordfish Nutrition Facts

Swordfish Nutrition:
Serving size: 100 g
Nutrients Amount
Water 73.38 g
Energy 144 kcal
Protein 19.66 g
Total lipid (fat) 6.65 g
Calcium, Ca 5 mg
Iron, Fe 0.38 mg
Magnesium, Mg 29 mg
Phosphorus, P 255 mg
Potassium, K 418 mg
Sodium, Na 81 mg
Zinc, Zn 0.66 mg
Thiamine 0.075 mg
Riboflavin 0.053 mg
Niacin 7.76 mg
Vitamin B-6 0.543 mg
Folate, DFE 2 µg
Vitamin B-12 1.7 µg
Vitamin A, RAE 36 µg
Vitamin A, IU 120 Iu
Vitamin E (alpha-tocopherol) 2.02 mg
Vitamin D (D2 + D3) 13.9 µg
Vitamin D 558 IU
Vitamin K (phylloquinone) 0.1 µg
Fatty acids, total saturated 1.602 g
Fatty acids, total monounsaturated 2.971 g
Fatty acids, total polyunsaturated 1.147 g
Fatty acids, total trans 0.047 g
Cholesterol 66 mg
Source: USDA Nutrient Database No. 28

Swordfish health benefits

Among the health benefits of swordfish is that it functions as an outstanding source of protein. Each 106-gram swordfish steak includes 27 grams of protein. The body uses protein to make enzymes, transport oxygen, and to maintain healthy tissues such as the muscles, hair, and skin.

Swordfish comprise a healthy amount of selenium, with 93 percent of the daily recommendation for every 106 grams. Selenium can improve bone health by incorporating strength and durability. The vitamin also strengthens the teeth, hair, and nails. Additionally, this essential nutrient is a potent antioxidant, which eliminates free radicals. Phosphorus and zinc make massive donations to helping build strong bones and a healthy bone matrix.

Another advantage of swordfish is that it has a generous amount of omega-3 fatty acid content. Omega-3 fatty acids with anti-inflammatory properties may decrease blood pressure. Keeping a steady blood pressure can significantly boost heart health by lowering the strain on the cardiovascular system. This improvement has the potential to reduce the probability of heart attacks, strokes, and atherosclerosis.

Swordfish supplies a significant amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are omega-3 fats found in fatty fish and shellfish. The Department of Health & Human Services recommends a diet with at least 8 ounces a week of fish that may reduce one’s risk of coronary death.

The swordfish is an authoritative source of B-vitamin complex elements such as vitamins B3 (niacin) and B12. Vitamin B12 aids in energy production, helps with blood formation and DNA synthesis, and in the creation of fatty material around the brain cells, known as myelin. Niacin is known to increase a person’s “good” cholesterol and decrease the risk of cardiovascular issues.

Swordfish can help folks have a serene sleep and decrease the incidence of sleep disorders, like sleeplessness, as it has a high content of magnesium. Magnesium is a mineral that’s directly related to improving the properties of sleep like quality, length, and calmness.


Swordfish are among the species of fish, which can be high in mercury that can lead to brain damage in fetuses and small babies. This fact renders swordfish as a fish not to eat while pregnant or lactating. It is best for children also to avoid eating swordfish for this reason.


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