Raw SwordfishVSRaw Mackerel (Atlantic)
Raw Swordfish has 1.1g more protein per 100g than Raw Mackerel (Atlantic) — 19.7g vs 18.6g per 100g (USDA). For those watching their calorie intake, Raw Swordfish offers only 144 calories per 100g compared to 205 calories in Raw Mackerel (Atlantic). 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 Swordfish 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 Mackerel (Atlantic) |
|---|---|---|
| Protein | 19.7 g | 18.6 g |
| Calories | 144 kcal | 205 kcal |
| Total fat | 6.7 g | 13.9 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Swordfish
Raw Mackerel (Atlantic)
How does Raw Swordfish compare to Raw Mackerel (Atlantic)?
Raw Swordfish has 1.1g more protein per 100g than Raw Mackerel (Atlantic) — 19.7g vs 18.6g per 100g (USDA). For those watching their calorie intake, Raw Swordfish offers only 144 calories per 100g compared to 205 calories in Raw Mackerel (Atlantic). 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 Swordfish 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 SwordfishAt only 144 calories per 100g, Raw Swordfish 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 SwordfishRaw Swordfish offers the best protein-to-calorie ratio, delivering 19.7g of protein for just 144 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw SwordfishFor those focusing on lean protein sources with lower fat content, Raw Swordfish 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 SwordfishFor everyday fitness enthusiasts seeking balanced nutrition, Raw Swordfish offers a good protein content at 19.7g with 144 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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