Protein content
A 3 oz cooked serving of swordfish contains 19.9 g of protein - a very good source of protein, about 40% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is very protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 19.9 g |
| Protein per 100 g | 23.4 g |
| Calories per serving | 146 kcal |
| Protein density | 54% of calories |
| Share of 50 g Daily Value | 40% |
| Protein quality | Complete protein |
| Category | Seafood |
| Food type | Whole food |
| USDA record | FoodData Central #173704 |
A typical 3 oz cooked serving of swordfish contains 19.9 grams of protein (23.4 g per 100 g), which makes it a very good source of protein. That covers roughly 40% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
Protein accounts for roughly 54% of the calories in swordfish, making it very protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Among the 121 seafood in the database, swordfish ranks 59th by protein per serving, and 164th out of all 796 foods on the site. Set against cod, another seafood entry in the database, a serving carries about 0.5 g more protein (cod has 19.4 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
A high-mercury species that pregnant people are advised to avoid.
Source: USDA FoodData Central #173704 - "Fish, swordfish, cooked, dry heat" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Swordfish has 23.4 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 19.9 g.
Yes. Swordfish is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of swordfish contains 19.9 g of protein, about 40% of the 50 g reference Daily Value.
Swordfish is a very good source of protein, and about 54% of its calories come from protein, which makes it very protein-dense. Set against cod, another seafood entry in the database, a serving carries about 0.5 g more protein (cod has 19.4 g per 3 oz cooked).
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