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Swordfish Steak, Raw

Swordfish Steak, Raw

EverydayRaw

Swordfish steak is a thick, meaty cut from the dense muscle tissue of this large oceanic predator, prized for its firm texture and mild flavor compared to oilier fish varieties. These raw steaks provide a high-protein, low-fat option rich in selenium, though their position high on the marine food chain means they contain elevated mercury levels unsuitable for frequent consumption by pregnant individuals or young children. The lean flesh holds its structure well when grilled, broiled, or pan-seared, developing a charred exterior while retaining moisture.

Macro Impact

A 6 oz serving contains 245 calories, 33g protein, 0g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 245 calories?
Walking3.5 mph, moderate pace
57 min
YogaModerate effort, gentle pace
41 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
21 min

Nutrition Facts

Serving size6 oz (170 g)
Amount per serving
Calories245
% Daily Value*
Total Fat11g
14%
Saturated Fat3g
14%
Trans Fat0.1g
Polyunsaturated Fat2g
Monounsaturated Fat5g
Cholesterol112mg
37%
Sodium138mg
6%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein33g
Vitamin D24mcg
118%
Calcium9mg
1%
Iron0.6mg
4%
Potassium711mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
11 / 78 g
14%
Monounsaturated
5 / 31 g
16%
Polyunsaturated
2 / 23 g
8%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
112 / 300 g
37%
Omega 3
1 / 5 g
29%
Omega 6
0 / 19 g
1%
Omega 9
5 g
Protein
Protein
33 / 80 g
42%
Amino Acids
Histidine
1 / 3 g
32%
Isoleucine
2 / 2 g
98%
Leucine
3 / 3 g
88%
Lysine
3 / 2 g
130%
Methionine
1 / 1 g
84%
Phenylalanine
1 / 2 g
66%
Threonine
1 / 1 g
124%
Tryptophan
0 / 0 g
119%
Valine
2 / 2 g
84%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
5 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
13 / 15 mg
88%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
1 / 1 mg
71%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
3 / 2 mcg
120%
Folate
3 / 400 mcg
1%
Vitamin A
61 / 800 mcg
8%
Vitamin C
0 / 83 mg
0%
Vitamin D
24 / 15 mcg
158%
Vitamin E
3 / 15 mg
23%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
5%
Magnesium
49 / 370 mg
13%
Manganese
0 / 2 mg
1%
Phosphorous
434 / 700 mg
62%
Potassium
711 / 3k mg
24%
Selenium
98 / 55 mcg
177%
Sodium
138 / 2.3k mg
6%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
125 g
Caffeine
0 mg
Choline
111 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, swordfish, raw. USDA Standard Reference, Legacy. Food ID 173703.
  2. 2.Fish, swordfish, raw. Canadian Nutrient File. Food ID 3075.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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