Swordfish earns a 'Good' FoodScore of 65/100, primarily due to its high protein content and significant micronutrient contributions, despite a penalty for trans fat.
This fish is an excellent source of protein, providing 23.45g per 100g serving.
It delivers an impressive 83% of the Daily Value for Vitamin D and 68% for Vitamin B12.
Swordfish contains 0.9g of beneficial omega-3 fatty acids per 100g.
A penalty of -20 points was applied due to the presence of trans fat.
It is a minimally processed whole food, classified as NOVA 1.
Scores +10 points above the other category average (55/100 across 36 foods).
Fiber
0g
0% of Daily Value
Protein
23.45g
47% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
97mg
4% of Daily Value
+
What it brings to the table
Protein (23.4g)+10
Micronutrients (Potassium, Phosphorus, Vitamin D, Vitamin E, Vitamin B12)+10
Omega-3 (0.9g)+5
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20
Why it scores 65
Swordfish achieves a 'Good' FoodScore of 65 out of 100, reflecting its strong nutritional profile with some notable drawbacks. It receives significant bonuses for its macronutrient and micronutrient density. The substantial 23.45g of protein per 100g serving contributes a +10 bonus, making it a valuable source of this essential nutrient. Furthermore, its rich supply of key micronutrients, including potassium (499mg), phosphorus, vitamin D (83% DV), vitamin E, and vitamin B12 (68% DV), collectively adds another +10 points to its score. The presence of 0.9g of omega-3 fatty acids also earns a +5 bonus, highlighting its contribution to healthy fats. As a minimally processed whole food, classified as NOVA 1, it gains an additional +10 points. However, the score is significantly impacted by a -20 point penalty due to the presence of trans fat, which is a factor the Dietary Guidelines recommend limiting. Eliminating or reducing the trans fat content would substantially improve its FoodScore.
Health benefits
What the nutrients in swordfish cooked actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Swordfish is an excellent source of high-quality protein, providing 23.45g per 100g serving. Protein is crucial for the growth, maintenance, and repair of muscle tissues, making it an important nutrient for active individuals and those looking to preserve muscle mass. This amount of protein can contribute significantly to daily protein targets, which are essential for various bodily functions beyond just muscle, including enzyme production and hormone regulation. The protein in swordfish contains all essential amino acids, making it a complete protein source. Including such protein-rich foods can help with satiety and overall dietary balance.
Contributes to Bone Health and Immunity
This fish is remarkably rich in Vitamin D, supplying 83% of the Daily Value in a 100g serving. Vitamin D is vital for calcium absorption and bone mineralization, playing a key role in maintaining strong bones and preventing conditions like osteoporosis. Beyond bone health, Vitamin D also supports the immune system, helping the body fight off infections. Furthermore, swordfish provides 35mg of magnesium, which works synergistically with Vitamin D and calcium for bone health. Regular intake of foods high in Vitamin D is particularly important as many Americans do not meet their daily requirements.
Boosts Brain Function and Energy Levels
Swordfish is an outstanding source of Vitamin B12, offering 68% of the Daily Value per 100g. Vitamin B12 is essential for neurological function, playing a critical role in the maintenance of nerve cells and the formation of red blood cells. Adequate B12 intake supports cognitive function and can help prevent fatigue, contributing to sustained energy levels throughout the day. Additionally, the 0.9g of omega-3 fatty acids found in swordfish are beneficial for brain health, supporting cognitive processes and potentially reducing inflammation. These nutrients collectively contribute to overall brain and nerve health.
Promotes Heart Health
The omega-3 fatty acids in swordfish, at 0.9g per 100g, are known for their beneficial effects on cardiovascular health. These fats can help reduce inflammation, lower triglyceride levels, and support healthy blood pressure, all of which are important for maintaining a healthy heart. While swordfish contains some saturated fat (1.91g), its overall fat profile includes these beneficial omega-3s. The presence of 499mg of potassium (11% DV) also contributes to heart health by helping to regulate blood pressure and counteracting the effects of sodium. Dietary guidelines emphasize the importance of including sources of omega-3s for cardiovascular well-being.
Swordfish earns a 'Good' FoodScore of 65/100, primarily due to its high protein content and significant micronutrient contributions, despite a penalty for trans fat.
How to eat it
Swordfish is a versatile and flavorful fish often featured as a main course in American diets. Its firm, meaty texture makes it suitable for various cooking methods, including grilling, baking, pan-searing, and broiling. It pairs well with a range of flavors, from light citrus and herbs to richer sauces. A typical serving size is around 100-150g, providing a substantial source of protein and beneficial nutrients.
For best flavor and texture, avoid overcooking swordfish; cook until it flakes easily with a fork.
Pair grilled or baked swordfish with colorful vegetables and a whole grain for a balanced meal.
Store fresh swordfish in the coldest part of your refrigerator and consume within one to two days of purchase.
Marinate swordfish in lemon juice, olive oil, and herbs for at least 30 minutes to enhance flavor and moisture.
Things to keep in mind
While swordfish is nutritious, it is a large predatory fish and can accumulate higher levels of mercury. The FDA advises that pregnant women, breastfeeding women, and young children limit their consumption of swordfish to once a week (up to 4 ounces) to minimize mercury exposure. For the general population, moderate consumption is generally considered safe. There are no widely documented common allergies or significant gastrointestinal issues associated with swordfish at normal serving sizes, beyond typical fish allergies.
Yes, swordfish is generally considered healthy. It scores a 'Good' 65/100 on FoodScore due to its high protein content (23.45g per 100g), significant amounts of Vitamin D (83% DV) and B12 (68% DV), and beneficial omega-3 fatty acids (0.9g). However, it does contain some trans fat, which slightly lowers its score.
Is swordfish good for muscle building?
Yes, swordfish is excellent for muscle building. With 23.45g of high-quality protein per 100g serving, it provides the essential amino acids necessary for muscle repair and growth. It also contains Vitamin B12, which supports energy metabolism crucial for physical activity and recovery.
Is swordfish considered an ultra-processed food?
No, swordfish is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed whole food. This indicates it retains most of its natural nutritional properties without significant industrial alteration.
What is the best way to cook swordfish?
Swordfish is versatile and can be grilled, baked, pan-seared, or broiled. Grilling or pan-searing are popular methods that create a nice crust while keeping the interior moist. To prevent overcooking, aim for an internal temperature of 145°F (63°C) and cook until the fish flakes easily.
What are some good alternatives to swordfish?
If you're looking for similar texture and nutritional benefits, good alternatives include tuna, mahi-mahi, or cod. These fish also offer lean protein and various micronutrients, though their specific nutrient profiles and mercury levels may differ.
How much mercury is in swordfish?
Swordfish is a larger, longer-lived predatory fish, which means it can accumulate higher levels of mercury compared to smaller fish. While generally safe for most adults in moderation, specific populations like pregnant women and young children are advised to limit their intake to reduce exposure.
Does swordfish contain omega-3 fatty acids?
Yes, swordfish contains beneficial omega-3 fatty acids, providing 0.9g per 100g serving. These fats are important for heart health and brain function. Including sources of omega-3s is a key recommendation in dietary guidelines for overall well-being.