1 serving (170 grams) contains 220 calories, 27.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
305.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 17% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 97.2 mg | 32% | |
| Sodium | 125.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 37.5 g | 75% | |
| Vitamin D | 694.4 mcg | 3472% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 625 mg | 13% | |
* 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 steak
Grilled swordfish steak is a savory seafood dish often prepared in Mediterranean, Asian, and American coastal cuisines. Swordfish is a large, predatory fish known for its firm texture and mildly sweet flavor, making it an ideal choice for grilling. Nutritionally, swordfish is a lean protein source, low in calories, and rich in essential nutrients. A standard 3-ounce serving contains approximately 146 calories, 20 grams of protein, and is a source of heart-healthy omega-3 fatty acids. It is also high in selenium, vitamin D, and niacin, all of which contribute to its robust nutritional profile.
Health Benefits
- High in omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels.
- Rich in selenium, a powerful antioxidant that supports immune function and protects cells from damage.
- Contains vitamin D, which is essential for bone health, immune regulation, and calcium absorption.
Dietary Considerations
Selection and Storage
Store fresh swordfish steaks in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, wrap tightly and freeze for up to 3 months. Thaw in the refrigerator before cooking.
Common Questions About Grilled swordfish steak Nutrition
Is grilled swordfish steak high in protein?
Yes, grilled swordfish steak is an excellent source of protein. A 3-ounce serving provides approximately 20 grams of high-quality protein, making it a great option for meeting daily protein needs.
Can I eat grilled swordfish steak on a keto diet?
Yes, grilled swordfish steak is ideal for a keto diet as it is low in carbohydrates and rich in protein and healthy fats. It contains virtually no carbs, aligning well with the macronutrient ratio required for ketosis.
What are the health benefits and concerns of eating grilled swordfish steak?
Grilled swordfish steak is rich in omega-3 fatty acids, selenium, and vitamin D, which support heart health, brain function, and immune health. However, swordfish has a high mercury content, so it is recommended to limit consumption to no more than one serving per week, especially for pregnant women and children.
What is the recommended serving size for grilled swordfish steak?
A typical serving size for grilled swordfish steak is 3 to 4 ounces (about 85-113 grams). This portion provides a balanced amount of protein and nutrients while managing calorie and mercury intake.
How does grilled swordfish steak compare to salmon in terms of taste and nutrition?
Grilled swordfish steak has a firm, meaty texture and a mild flavor, while salmon is softer and more buttery, with a stronger taste. Nutritionally, swordfish is slightly lower in omega-3 fats compared to salmon but higher in protein per ounce. Both are nutrient-rich options, though swordfish should be consumed less frequently due to its higher mercury levels.
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.
