Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Raw Swordfish
Raw Swordfish (Raw) contains 19.7g of protein per 100g, with 6.7g fat, 0.0g carbohydrates, and 144 calories. This makes it a good protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #173703 · Data as of Mar 2026 · All values per 100g
Fish, swordfish, raw
Low CarbMuscle BuildingWeight LossLow SugarNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 19.7 g |
| Calories | 144 kcal |
| Total fat | 6.7 g |
| Carbohydrates | 0.0 g |
| Saturated fat | 1.614 g |
| Cholesterol | 66 mg |
| Fiber | 0 g |
| Sugars | 0 g |
| Sodium | 81 mg |
| Potassium | 418 mg |
How protein-efficient is Raw Swordfish?
Protein Energy
High Protein55%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
3.0
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
220
calories
Standard. Eating 220 calories fits well into a normal lunch or dinner.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Moderate"Contains moderate saturated fats."
Saturated Fat (Limit)1.614g / 20g*
Cholesterol (Limit)66mg / 300mg*
Healthy Fats (Mono + Poly)4.2g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
81mg
Electrolyte
Potassium
HIGH
418mg
Electrolyte
Magnesium
29mg
Recovery
Iron
0.38mg
Energy
*Electrolytes support hydration and muscle contraction.
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Source: USDA FoodData Central
Verified: 2026-03-26