Swordfish Nutrition Benefits and Facts

Nutritional summary

Swordfish contains high levels of methylmercury (a heavy metal that can damage the developing nervous system), leading major health institutions to advise that children and those who are pregnant or trying to conceive avoid it entirely .
For most adults, swordfish consumption should be limited to no more than one portion per week to manage the risk of mercury accumulation .
As an oily fish, swordfish provides omega-3 fatty acids that are well-established to support heart health by lowering blood pressure and heart rate, and improving blood vessel function .
Swordfish is a significant source of vitamin D, a nutrient that plays a role in bone health and immune function, though levels vary depending on the specific fish .

Interesting fact

Despite their name, swordfish do not use their 'swords' to spear prey, but rather to slash and injure it, making it easier to catch.

Standout nutrients

EPIC

SOURCE

Vitamin D

EPIC

SOURCE

Selenium

EPIC

SOURCE

Niacin

SUPER

SOURCE

Vitamin B6

170

kcal per 100g

Protein19.9g

Fat7.96g

Carbs3.83g

Fiber0.15g

Sugar0.07g

Fat breakdown

Polyunsat1.87g

Monounsat3.18g

Saturated1.93g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Sustainability varies significantly by catch method; harpoon and handline are preferred over longlining.

Confidencemedium

Storage

Refrigerate

1–2 days

Store in the coldest part of the fridge

Freeze

3–6 months

Wrap tightly to prevent freezer burn

Flavour

Data & Sources

Harmonized from 2 validated sources

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Fish: Friend or Foe? - The Nutrition Source - Harvard University

[1]nutritionsource.hsph.harvard.edu

Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies - PMC

[5]pmc.ncbi.nlm.nih.gov

Is it okay to eat fish every day? | Harvard T.H. Chan School of Public Health

[6]hsph.harvard.edu

Dietary Fish, Fish Nutrients, and Immune Function: A Review - PMC

[7]pmc.ncbi.nlm.nih.gov

Fish and shellfish - NHS

[8]www.nhs.uknhs.uk

Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

87.5

Version

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