RootCauseAI

Swordfish

Swordfish, per 100 g: 144 kcal, 19.7 g protein, 0 g carbohydrate, 0 g fibre, 6.7 g fat. Figures are the USDA reference values for “Fish, swordfish, raw”.

At 100 g it reaches the EU threshold to be called a source of vitamin d, selenium, vitamin b12, niacin (b3). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

High protein55% of the energy in this food is proteinSugars-freeUnder 0.5 g sugars per 100 gLow sodium81 mg sodium per 100 g

Nutritional value per 100 g

NutrientPer 100 g% NRV
Energy and macronutrients
Energy144 kcal
Protein19.7 g
Fat6.65 g
of which saturates1.61 g
of which monounsaturates3 g
of which polyunsaturates1.15 g
Carbohydrate0 g
of which sugars0 g
Fibre0 g
Water73.4 g
Cholesterol66 mg
Minerals
Calcium5 mg0.625%
Iron0.38 mg2.71%
Magnesium29 mg7.73%
Phosphorus255 mg36.4%
Potassium418 mg20.9%
Sodium81 mg
Zinc0.66 mg6.6%
Copper0.039 mg3.9%
Manganese0.011 mg0.55%
Selenium57.4 µg104%
Vitamins
Vitamin A36 µg4.5%
Vitamin D13.9 µg278%
Vitamin E2.02 mg16.8%
Vitamin K0.1 µg0.133%
Vitamin C0 mg
Thiamine (B1)0.075 mg6.82%
Riboflavin (B2)0.053 mg3.79%
Niacin (B3)7.76 mg48.5%
Pantothenic acid (B5)0.35 mg5.83%
Vitamin B60.543 mg38.8%
Folate2 µg1%
Vitamin B121.7 µg68%

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

High in Vitamin D278% NRV per 100 g
  • Vitamin D contributes to the maintenance of normal bones
  • Vitamin D contributes to normal blood calcium levels
High in Selenium104% NRV per 100 g
  • Selenium contributes to the normal function of the immune system
  • Selenium contributes to the protection of cells from oxidative stress
High in Vitamin B1268% NRV per 100 g
  • Vitamin B12 contributes to normal energy-yielding metabolism
  • Vitamin B12 contributes to normal red blood cell formation
High in Niacin (B3)48.5% NRV per 100 g
  • Niacin contributes to normal energy-yielding metabolism
  • Niacin contributes to the maintenance of normal skin
High in Vitamin B638.8% NRV per 100 g
  • Vitamin B6 contributes to normal energy-yielding metabolism
  • Vitamin B6 contributes to normal homocysteine metabolism
High in Phosphorus36.4% NRV per 100 g
  • Phosphorus contributes to the maintenance of normal bones
  • Phosphorus contributes to normal energy-yielding metabolism
Source of Potassium20.9% NRV per 100 g
  • Potassium contributes to normal muscle function
  • Potassium contributes to the maintenance of normal blood pressure
Source of Vitamin E16.8% NRV per 100 g
  • Vitamin E contributes to the protection of cells from oxidative stress
High protein54.6% of energy from protein
  • Protein contributes to a growth in muscle mass
  • Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Fish, swordfish, raw (FDC ID 173703). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.