QUICK ANSWER
How many calories are in cooked swordfish?
The selected cooked swordfish record provides 172 kcal per 100 g. Scale from the edible amount and keep other states separate.
172 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Cooked swordfish nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 172 kcal
- Protein
- 23.4 g
- Carbohydrate
- 0 g
- Fat
- 7.93 g
- Fibre
- 0 g
- Niacin
- 9.25 mg
- Vitamin B-6
- 0.615 mg
- Potassium
- 499 mg
Source: USDA FoodData Central SR Legacy record 173704. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
23.4 g per 100 g. From Fish, swordfish, cooked, dry heat.
Carbohydrate
0 g per 100 g. From Fish, swordfish, cooked, dry heat.
Fat
7.93 g per 100 g. From Fish, swordfish, cooked, dry heat.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where cooked swordfish fits in a varied eating pattern.
Niacin
9.25 mg per 100 g in the selected USDA record.
Vitamin B-6
0.615 mg per 100 g in the selected USDA record.
Potassium
499 mg per 100 g in the selected USDA record.
Vitamin B-12
1.62 µg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Cooked, dry heat
Selected reference.
Raw swordfish
Use a raw-state record.
Pan-cooked with oil
Log retained cooking oil.
Sauced dish
Use the complete recipe.
PRACTICAL CONTEXT
How cooked swordfish can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 172 kcal per 100 g, the 85 g example is 146.2 kcal.
Fibre check
The selected record lists 0 g fibre per 100 g.
Protein check
The selected record lists 23.4 g protein per 100 g.
Best logging move
Use cooked weight and keep cooking fat or sauce separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep raw and cooked swordfish properly chilled.
After opening or cutting
Prevent cross-contamination and use current seafood cooking guidance.
Prepare
FDA/EPA fish advice places swordfish in the Choice to Avoid category for people who are or might become pregnant or are breastfeeding, and for young children.
Safety boundary
Mercury advice is not established by the nutrient record; consult current FDA/EPA guidance.
PHOTO LOGGING
How to log cooked swordfish more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Fish, swordfish, cooked, dry heat.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Cooked swordfish calorie and nutrition questions
How many calories are in 100 g of swordfish?
172 kcal in the selected Fish, swordfish, cooked, dry heat record.
How much fibre is in swordfish?
0 g per 100 g in the selected record.
Which swordfish state does this page use?
Fish, swordfish, cooked, dry heat. State and preparation are part of the answer.
Why is swordfish labelled Choice to Avoid?
Current FDA/EPA fish advice places swordfish in its highest-mercury Choice to Avoid category for pregnancy-related groups and young children.
How are the portion calories calculated?
Each portion is scaled from 172 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Fish, swordfish, cooked, dry heat, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 173704 ↗FDA/EPA fish advice lists swordfish as a Choice to Avoid because it has among the highest mercury levels. The advice applies to people who are or might become pregnant or are breastfeeding, and to young children.
Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.