Swordfish
🐟 How Many Calories in Swordfish? Nutritional Values and Health Benefits
Swordfish is a firm, flavorful fish rich in high-quality protein and omega-3 fatty acids. It is a good source of selenium, vitamin B12, and niacin. Swordfish supports heart and nerve health and contributes to a healthy metabolism.
🔢 Calories and Nutritional Information
| # | Amount | Calories | Protein | Fat | Carbohydrate | Omega-3 | Vitamin B12 | Selenium |
|---|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 172 kcal | 23.5 g | 8 g | 0 g | 0.6 g | 1.2 µg | 47 µg |
| 2 | 1 serving (150g) | 258 kcal | 35.2 g | 12 g | 0 g | 0.9 g | 1.8 µg | 70.5 µg |
✅ Health Benefits of Swordfish
- High in protein, supporting muscle maintenance and growth.
- Omega-3 fatty acids contribute to heart health.
- Vitamin B12 supports nerve function and red blood cell production.
- Selenium acts as an antioxidant to protect cells.
- Dense texture makes it satisfying and filling.
🍽️ Consumption Tips
- Best prepared grilled or baked with minimal oil.
- Marinate with olive oil, lemon, and herbs for added flavor.
- Recommended once a week for omega-3 intake balance.
- Due to mercury content, limit intake for children and pregnant women.