1 serving (100 grams) contains 146 calories, 22.5 grams of protein, 5.9 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
347.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.0 g | 17% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 131.0 mg | 43% | |
| Sodium | 188.1 mg | 8% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 53.6 g | 107% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 11.9 mg | 0% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 1007.1 mg | 21% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled swordfish
Swordfish is a large predatory fish commonly found in tropical and temperate waters, offering a firm texture and mild flavor that makes it ideal for grilling. It is a popular dish in Mediterranean and Southeast Asian cuisines, often paired with citrus marinades or herb sauces. Swordfish is an excellent source of protein, omega-3 fatty acids, selenium, and vitamin B12, which contribute to various bodily functions, including muscle development and energy metabolism. It is relatively low in calories but rich in nutrients that support cardiovascular and immune health. Its dense, meaty texture provides a satisfying and nutritious alternative to red meat for those seeking lean protein sources.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help reduce inflammation and lower blood pressure.
- Boosts immune function with selenium, a mineral essential for antioxidant activity and thyroid health.
- Improves energy levels with vitamin B12, which aids in red blood cell formation and proper nerve function.
Dietary Considerations
Selection and Storage
Store raw swordfish in a sealed container in the refrigerator for up to two days. Freeze it for longer storage, ensuring it is tightly wrapped to prevent freezer burn.
Common Questions About Grilled swordfish Nutrition
Is grilled swordfish high in protein?
Yes, grilled swordfish is an excellent source of protein, providing about 27 grams of protein per 3-ounce serving. This makes it an ideal option for muscle-building and repair, as well as general health.
Can I eat grilled swordfish on a keto diet?
Absolutely, grilled swordfish is low in carbohydrates, containing virtually none per serving, which is highly compatible with a keto diet. Its high protein and healthy omega-3 fats make it a great addition to keto meal plans.
What are the health benefits or concerns of eating grilled swordfish?
Grilled swordfish is rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. However, swordfish can contain higher levels of mercury, so consumption should be limited to 1-2 servings per week, especially for pregnant individuals and children.
What is a recommended serving size for grilled swordfish?
A standard serving size is typically 3 to 6 ounces of grilled swordfish. For a balanced meal, pair it with non-starchy vegetables and healthy fats, especially for diets like keto or low-carb.
How does grilled swordfish compare to other fish like salmon or tuna?
Grilled swordfish has a firm, meaty texture, which is often compared to tuna or mahi-mahi. It contains slightly less omega-3 fatty acids than salmon but offers a milder flavor. It is also higher in mercury compared to salmon, so moderation is key.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
