1 serving (100 grams) contains 172 calories, 24.0 grams of protein, 7.6 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
409.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 5 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 214.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 57.1 g | 114% | |
| Vitamin D | 1904.8 mcg | 9524% | |
| Calcium | 11.9 mg | 0% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 1071.4 mg | 22% | |
* 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 Swordfish steak
Swordfish steak is a firm and meaty cut sourced from the swordfish, a large migratory fish found in tropical and temperate marine waters. Often used in Mediterranean and Caribbean cuisines, swordfish is prized for its rich texture and mildly sweet flavor. It is an excellent source of lean protein and contains heart-healthy omega-3 fatty acids. Additionally, swordfish is rich in selenium, vitamin D, and B vitamins such as B12 and niacin. A 3-ounce serving provides approximately 146-168 calories, 22 grams of protein, and 70% of the daily value (DV) of selenium, making it a nutrient-dense choice for maintaining a balanced diet. Moderate sustainability concerns exist, so responsible sourcing is advised when choosing swordfish steaks.
Health Benefits
- Provides omega-3 fatty acids, which support heart health and reduce inflammation.
- Rich in selenium, a powerful antioxidant that supports thyroid function and protects against cellular damage.
- Delivers vitamin B12, crucial for energy production and red blood cell formation.
Dietary Considerations
Selection and Storage
Store swordfish steaks in the refrigerator and cook within 1-2 days of purchase for optimal freshness. Keep frozen for longer storage and thaw in the refrigerator before cooking.
Common Questions About Swordfish steak Nutrition
Is swordfish steak high in protein?
Yes, swordfish steak is an excellent source of protein. A 3-ounce (85-gram) serving of swordfish contains about 20 grams of protein, making it a high-protein option for muscle repair and growth while being low in carbohydrates.
Can I eat swordfish steak on a keto diet?
Absolutely! Swordfish steak is ideal for a keto diet as it has zero carbohydrates and is rich in healthy fats and protein. A serving of swordfish also provides omega-3 fatty acids, making it a great addition to low-carb meal plans.
What are the health benefits and risks of eating swordfish steak?
Swordfish steak is packed with omega-3 fatty acids, selenium, and vitamin D, which support heart health, brain function, and immune health. However, swordfish has high mercury levels, so it is recommended to limit consumption to no more than one serving per week, especially for pregnant women and young children.
What is the recommended portion size for swordfish steak?
A standard portion size for swordfish steak is about 3 to 4 ounces (85-113 grams) per person. This provides a balance of protein, healthy fats, and key nutrients while keeping calorie intake moderate at around 140-180 calories per serving.
How does swordfish steak compare to salmon in terms of nutrition?
Swordfish steak and salmon are both nutrient-dense, high-protein seafood options. However, salmon typically contains more omega-3 fatty acids and slightly less mercury than swordfish. Swordfish, on the other hand, has fewer calories and a firmer texture, making it better suited for grilling or searing.
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.
