Raw SwordfishVSRaw Crab
Raw Swordfish has 1.6g more protein per 100g than Raw Crab — 19.7g vs 18.1g per 100g (USDA). For those watching their calorie intake, Raw Crab offers only 87 calories per 100g compared to 144 calories in Raw Swordfish. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Crab delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Mar 2026
| Nutrient (per 100g) | Raw Swordfish | Raw Crab |
|---|---|---|
| Protein | 19.7 g | 18.1 g |
| Calories | 144 kcal | 87 kcal |
| Total fat | 6.7 g | 1.1 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Swordfish
Raw Crab
How does Raw Swordfish compare to Raw Crab?
Raw Swordfish has 1.6g more protein per 100g than Raw Crab — 19.7g vs 18.1g per 100g (USDA). For those watching their calorie intake, Raw Crab offers only 87 calories per 100g compared to 144 calories in Raw Swordfish. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Crab delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw SwordfishWith 19.7g of protein per 100g, Raw Swordfish provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw CrabAt only 87 calories per 100g, Raw Crab allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw CrabRaw Crab offers the best protein-to-calorie ratio, delivering 18.1g of protein for just 87 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw CrabFor those focusing on lean protein sources with lower fat content, Raw Crab provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw SwordfishWith only 0.0g of carbohydrates per 100g, Raw Swordfish fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw CrabFor everyday fitness enthusiasts seeking balanced nutrition, Raw Crab offers a good protein content at 18.1g with 87 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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