Raw SwordfishVSRaw Halibut (Atlantic)
Raw Swordfish has 1.1g more protein per 100g than Raw Halibut (Atlantic) — 19.7g vs 18.6g per 100g (USDA). For those watching their calorie intake, Raw Halibut (Atlantic) offers only 91 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 Halibut (Atlantic) 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 Halibut (Atlantic) |
|---|---|---|
| Protein | 19.7 g | 18.6 g |
| Calories | 144 kcal | 91 kcal |
| Total fat | 6.7 g | 1.3 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Swordfish
Raw Halibut (Atlantic)
How does Raw Swordfish compare to Raw Halibut (Atlantic)?
Raw Swordfish has 1.1g more protein per 100g than Raw Halibut (Atlantic) — 19.7g vs 18.6g per 100g (USDA). For those watching their calorie intake, Raw Halibut (Atlantic) offers only 91 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 Halibut (Atlantic) 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 Halibut (Atlantic)At only 91 calories per 100g, Raw Halibut (Atlantic) 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 Halibut (Atlantic)Raw Halibut (Atlantic) offers the best protein-to-calorie ratio, delivering 18.6g of protein for just 91 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw Halibut (Atlantic)For those focusing on lean protein sources with lower fat content, Raw Halibut (Atlantic) 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 Halibut (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Raw Halibut (Atlantic) offers a good protein content at 18.6g with 91 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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