Raw SwordfishVSRaw Haddock
Raw Swordfish has 3.4g more protein per 100g than Raw Haddock — 19.7g vs 16.3g per 100g (USDA). For those watching their calorie intake, Raw Haddock offers only 74 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 Haddock 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 Haddock |
|---|---|---|
| Protein | 19.7 g | 16.3 g |
| Calories | 144 kcal | 74 kcal |
| Total fat | 6.7 g | 0.5 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Swordfish
Raw Haddock
How does Raw Swordfish compare to Raw Haddock?
Raw Swordfish has 3.4g more protein per 100g than Raw Haddock — 19.7g vs 16.3g per 100g (USDA). For those watching their calorie intake, Raw Haddock offers only 74 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 Haddock 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 HaddockAt only 74 calories per 100g, Raw Haddock 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 HaddockRaw Haddock offers the best protein-to-calorie ratio, delivering 16.3g of protein for just 74 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw HaddockFor those focusing on lean protein sources with lower fat content, Raw Haddock 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 HaddockFor everyday fitness enthusiasts seeking balanced nutrition, Raw Haddock offers a good protein content at 16.3g with 74 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
Related Comparisons
More protein comparisons you might find useful