Introduction
Swordfish is an incredibly popular seafood choice and offers a range of benefits from its nutritive value to its delicious taste. But if you’re counting calories, it’s important to be aware of its nutritional profile. This article provides the full breakdown on how many calories are in a typical serving of swordfish, as well as what vitamins and minerals it contains and any health risks associated with consumption. Read on to learn everything you need to know about the calorie content of swordfish and whether it makes a good choice for your diet plans.
Nutritional value of swordfish
Swordfish has a wide range of nutritional benefits, providing one of the most comprehensive sources of protein, omega-3s, and vitamins and minerals. Swordfish is an excellent source of lean protein and is high in healthy fats like omega-3s, which can promote heart health and reduce inflammation. It is also a great source of essential vitamins and minerals including Vitamin B3, Vitamin B12, Selenium, Potassium, and Iron.
Let’s learn more about its nutritional value:
Calories in swordfish
Swordfish, like most other fish and seafood, is low in calories. A 4-ounce serving of swordfish provides about 140 calories. This serving contains about 30 grams of protein and 2 grams of fat and the majority of calories come from the protein.
Swordfish is an excellent source of lean protein. Additionally, swordfish is a good source of omega-3 fatty acids, providing more than 124 milligrams per 4-ounce serving. Omega-3 fatty acids are essential nutrients that may provide several health benefits, such as improved heart health, reduced inflammation, better joint health, and enhanced mental clarity.
In addition to omega-3 fatty acids and protein, swordfish also provides other essential vitamins and minerals including:
- Selenium which plays an important role in metabolism;
- Vitamin B12 which helps to maintain nerve cells;
- Phosphorus which helps with healthy skeletal structure;
- Magnesium which helps balance electrolytes for normal cell functioning;
- Zinc for immunity support;
- and some iron for red blood cell production.
Protein content
Swordfish is a firm-textured, lean fish with a mild flavor. It is considered an excellent source of lean, low-calorie protein and contains many essential vitamins, minerals and other nutrients. With around 27 grams of protein per cooked 3 oz. portion of swordfish, the fish can provide up to half of the recommended daily intake for protein for most adults.
Swordfish contains all essential amino acids – including leucine, which helps preserve muscle mass as you age – and is also rich in certain B vitamins, vitamins D and A and is an excellent source of healthy omega-3 fatty acids. Swordfish also includes trace amounts of minerals such as magnesium, potassium and zinc that are essential for a healthy diet. Each 3 oz. portion of grilled swordfish contains only 116 calories; far fewer than most grilled meats or fried seafood options making it a particularly good choice for those watching their calorie intake or striving to maintain a healthy weight.
Fat content
Fat content is an important factor to consider when selecting any type of fish. Swordfish is a low-fat fish, containing just 0.14 grams of total fat per 100-gram serving. However, it has a relatively high percentage of Omega-3 fatty acids at 0.49 grams per 100-gram serving, providing 900 milligrams of the recommended daily allowance (RDA). Studies have shown that consuming seafood that is rich in Omega-3 fatty acids can help reduce the risk of heart disease, stroke and arthritis as well as having anti-inflammatory properties.
Swordfish also contains beneficial fatty acids like eicosapentaenoic acid (EPA) which is thought to improve vision health and inhibit age-related macular degeneration.
Carbohydrates content
Swordfish is a popular seafood choice due to its versatility, mild flavor and pleasing texture. It is also found to be high in protein and omega-3 fatty acids. While swordfish does contain some key vitamins, it does not offer a significant source of carbohydrates.
According to the United States Department of Agriculture (USDA), 85 grams (3 ounces) of steamed swordfish contains 1 gram of carbohydrates, 0.4 grams of sugar and 0.1 gram of dietary fiber. Nutritionists generally consider carbohydrates to be an essential part of a healthy diet and recommend that approximately 45% to 65% of total calories derived from carbohydrates each day in order to provide the body with adequate energy.
Swordfish can be cooked in different ways, such as grilled, stewed or barbecued; however, frying foods may increase the amount of fat intake. It is generally recommended that individuals try grilled methods if they are looking for lower fat options. Swordfish can also be combined with other nutrient-rich ingredients when cooking, such as fresh vegetables or fruits.
When consuming fish as part of a healthy diet, most nutritionists recommend limiting consumption to 2-3 times per week due to mercury content in large fish species like swordfish; however Mercury levels can vary in different areas so consulting local state advisories is advised before making any final health related decisions about adding this type of food into your diet routine.
Vitamins and minerals
Swordfish is well known for its savory flavor, but this type of fish also packs a powerful nutritional punch. Swordfish is an excellent source of various vitamins and minerals that are beneficial to the body. It contains high amounts of polyunsaturated fatty acids, as well as vitamins B6, A and D. Furthermore, it is a good source of thiamine and niacin, both beneficial for heart health.
Swordfish is rich in minerals such as calcium, magnesium, phosphorus and potassium. These minerals play important roles in the body and they support healthy bones, teeth and muscles. Additionally, swordfish contains zinc which helps metabolize carbohydrates in our bodies as well as copper which assists with iron absorption and red blood cell production.
In terms of proteins swordsfish leans on being a higher source than many other popular types of fish like tuna or salmon. Protein helps the body to stay healthy by promoting muscle growth and development. In addition to its protein content swordfish also provides important omega-3 fatty acids which are beneficial for brain health as well as assist with reducing inflammation throughout the body.
Health benefits of swordfish
Swordfish is a great source of protein and provides a range of vitamins and minerals. It is an excellent choice for those looking for a lean, healthy dinner. Swordfish is also rich in omega-3 fatty acids, which can help lower cholesterol and reduce inflammation in the body. In addition, swordfish is a low caloric seafood option, so let’s explore the health benefits of this delicious fish in more detail.
Heart health
Swordfish is an excellent source of the omega-3 fatty acids necessary to maintain a healthy heart. These essential fats help reduce the risk of cardiovascular disease and stroke, as well as lower blood pressure and improve cholesterol levels. Omega-3 fatty acids are found most abundantly in cold water fish such as salmon, tuna, mackerel and herring, but swordfish is also a very good source of this beneficial nutrient. The American Heart Association recommends eating fish twice a week for optimal heart health.
In addition to heart healthy omega-3s, swordfish is one of the leanest varieties of fish available and contains fewer calories than many other types. It is an excellent source of protein, low in carbohydrates and full of essential vitamins like B-12 and niacin. Swordfish is also an excellent source of minerals such as selenium, potassium, magnesium and phosphorus which have important roles in cellular function and nervous system health.
Cognitive health
Swordfish contains important nutrients that can help protect your cognitive health. It’s rich in micronutrients such as vitamins A and E, both of which play a significant role in maintaining optimum brain function. Vitamin A helps improve cell signaling in the brain, which allows for better communication between neurons within the brain and throughout the body. Vitamin E is necessary for proper functioning of neurotransmitters, which are essential for normal brain activity.
Eating a diet rich in omega-3 fatty acids may also be protective against cognitive decline and age-related dementia. Swordfish is one of many fish sources that provide high concentrations of these essential fats that cannot be made by the human body. Omega-3s are known to be extremely beneficial for cognitive health and may help reduce the risk of Alzheimer’s disease and other forms of memory loss.
Weight management
When it comes to weight management, swordfish is an excellent choice. This fish is low in fat and calories, but full of essential nutrients like omega-3 fatty acids, selenium, potassium, magnesium, and vitamin B12. All of these help promote healthy weight management.
Swordfish contains fewer calories than red meats like beef and pork as well as poultry such as chicken and turkey. As such, it can help ensure that you get the best nutritional value from your meals without going overboard on calories. Additionally, swordfish contains a unique selection of essential amino acids which can help build lean muscle without relying on unhealthy saturated fats for energy. This makes it an excellent source of lean protein for those looking to maintain or lose weight in a healthy way.
Preparation tips
Swordfish is a popular seafood choice and is full of nutrients like omega-3 fatty acids, vitamin B12 and protein. It is important to be aware of the calorie content in this fish before you prepare it. Let’s delve into the details of proper swordfish preparation so that you can enjoy this delicious fish with peace of mind.
Grilling
There are many ways to prepare swordfish, but grilling is a nutrient-packed favorite. Here are some tips to consider when grilling swordfish:
- Select swordfish steaks that are at least 1 inch thick, have firm flesh and a mild aroma.
- Create a marinade with 1/4 cup of lemon juice and 1/4 cup of olive oil, mix in minced garlic, salt, pepper and other seasonings of your choice. Marinate the steaks in the fridge for 30 minutes before grilling.
- Heat your grill to medium-high heat—about 450 degrees Fahrenheit.
- Brush the grill plates with oil before laying on the fish to prevent sticking. Grill 4 minutes on each side for swordfish steaks that are 1 inch thick or 3 minutes per side for thinner cuts – only turn them once!
- You’ll know your fish is done when it flakes apart easily when tested with a fork or thin spatula.
- Serve swordfish hot off the grill or cooled down for later use in salads or sandwiches.
Baking
Baking is a great way to prepare swordfish. To bake swordfish, preheat the oven to 350°F. Coat a shallow baking dish with cooking spray and place the swordfish fillet in it. For extra flavor, you can season with herbs and spices as desired. Drizzle some olive oil over the fish. Bake for 10-15 minutes per inch of thickness of the fillet until it is cooked through. Check for doneness by inserting a knife into the thickest part of the steak – if it slides in easily, your swordfish is done!
After baking, let your swordfish rest for five minutes before slicing or serving with your favorite sides dishes. For an extra-tasty baked swordfish preparation, try covering with some prepared or fresh salsa and grated Parmesan cheese before popping it in the oven!
Sautéing
Sautéing is one of the best ways to cook swordfish because it is a quick and easy cooking method. Ensure the swordfish fillets are completely thawed before sautéing by placing them in a shallow plate, covering them with a bit of cold water, and then placing them in the refrigerator for about an hour or until thawed. You can season the fish with herbs, spices, wine or other marinades to add maximum flavor.
To begin sautéing, you will need a large skillet which should be preheated on medium-high heat until it is hot and ready. Next, use either butter or some kind of oil (olive oil works great) to coat the bottom of your skillet with just enough so that it begins to sizzle when placed over the heat source. Add your swordfish fillets (skin-side up if they have skin) and allow to cook without turning for 2-3 minutes until they turn slightly golden brown in color. Using a spatula you can gently flip each fillet and cook for an additional 2 minutes or until desired doneness. Once finished cooking be sure to place on plate with paper towels to absorb any excess oil before serving immediately for optimal enjoyment. Additionally, you can also prepare swordfish by baking, grilling or broiling as well!
Conclusion
Swordfish, when properly cooked, is a flavorful and nutrient-rich source of protein. A four-ounce serving contains approximately 180 calories and provides 24 grams of protein. Additionally, swordfish contains the essential omega 3 fatty acids EPA and DHA, making it a healthy choice for any diet. Swordfish also provides an excellent source of selenium and numerous other vitamins and minerals including calcium, iron, magnesium, phosphorus, potassium and zinc.
Like all foods rich in protein and healthy fats, swordfish should be consumed sparingly as part of a balanced diet that includes a variety of nutritious ingredients. In order to limit calorie intake from added fat or sauces, choose swordfish that has been steamed or grilled rather than fried or sautéed. Eating seafood like swordfish in moderate amounts will help promote heart health while still providing a tasty and nutrient-dense meal.
