Calories in swordfish: 109 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 25.2 g protein and 5.7 g fat.

5.7 gFat

25.2 gProtein

113 gWater

5.7 gFat
25.2 gProtein
113 gWater

Below average for fish and seafood

Swordfish is 109 kcal per 100 g. The 170 fish and seafood in this database average 138.

Swordfish109

Fish and seafood average138

Low in sugar

0 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per fillet0 g

Salt, per fillet0.46 g

Vitamins and minerals in swordfish

Five of the 14 recorded reach the “high in” level. Vitamin B12 leads by a long way.

224 %

Vitamin B12

0.0056 mg in a 140 g fillet

51st of 143 fish and seafood

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Selenium0.063 mg115 %

Niacin (vitamin B3)16.4 mg102 %

Phosphorus364 mg52 %

Vitamin B60.71 mg51 %

Potassium490 mg25 %

A source of

Chloride

Only a trace

Vitamin C

Show all 14 with amounts

Vitamin B120.0056 mg, 224 %

Selenium0.063 mg, 115 %

Niacin (vitamin B3)16.4 mg, 102 %

Phosphorus364 mg, 52 %

Vitamin B60.71 mg, 51 %

Potassium490 mg, 25 %

Chloride182 mg, 23 %

Thiamin (vitamin B1)0.22 mg, 20 %

Riboflavin (vitamin B2)0.24 mg, 17 %

Magnesium37.8 mg, 10 %

Pantothenic acid (vitamin B5)0.57 mg, 9.6 %

Iron0.7 mg, 5 %

Manganese0.03 mg, 1.4 %

Calcium5.6 mg, 0.7 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What swordfish doesn’t give you. And where to find it.

No recorded vitamin C, and only 3.6 % of the iron reference intake and 6.8 % of the pantothenic acid reference intake per 100 g.

Vitamin C

Tracein swordfish

Find it inCherries, West Indian2150 % per 100 g

Iron

3.6%in swordfish, per 100 g

Find it inThyme, dried, ground883 % per 100 g

Pantothenic acid (vitamin B5)

6.8%in swordfish, per 100 g

Find it inLiver, calf, raw140 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Swordfish against other fish and seafood

Swordfish comes second for vitamin B12 here, just behind salmon (red, canned in brine, skinless and boneless, drained).

0.0045mg

0.004mg

0.002mg

0.001mg

Salmon, red, canned in brine, skinless and boneless, drained+0.0005 mg

Swordfish, flesh only, rawthis page

Redfish, raw−0.002 mg

Halibut, raw−0.003 mg

Flying fish, raw−0.003 mg

Cod, in breadcrumbs, baked−0.003 mg

All values per 100 g, from the same dataset. Differences are against swordfish.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about swordfish

What the numbers say to the questions people actually search.

How many calories are in a portion of swordfish?

A typical portion (140 g, one fillet) gives 153 kcal. Per 100 g the figure is 109 kcal.

Is swordfish high in vitamin B12?

Yes. Swordfish, flesh only, raw has 0.004 mg vitamin B12 per 100 g, 160 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does swordfish have most of?

By share of the daily reference intake: vitamin B12 (0.004 mg, 160 %), selenium (0.045 mg, 82 %) and niacin (11.7 mg, 73 %) per 100 g.

Is swordfish a good source of protein?

Swordfish, flesh only, raw has 18 g protein per 100 g, 66 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-221, Swordfish, flesh only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.