Super source
Protein
19.9 g · 40% DV target
A dense, steak-like fish with a mild flavor and firm texture, swordfish is a prized culinary catch that offers a robust profile of essential fatty acids and fat-soluble vitamins.
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 .68
For most adults, swordfish consumption should be limited to no more than one portion per week to manage the risk of mercury accumulation .8
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 .15
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 .712
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
19.9 g · 40% DV target
0.70 g · 281% DV target
9.73 μg · 49% DV target
1.83 mg · 12% DV target
0.16 mg · 13% DV target
8.56 mg · 53% DV target
Seasonality has not been estimated for this ingredient yet.
Store in the coldest part of the fridge
Wrap tightly to prevent freezer burn
Sustainability varies significantly by catch method; harpoon and handline are preferred over longlining.
Despite their name, swordfish do not use their 'swords' to spear prey, but rather to slash and injure it, making it easier to catch.