Nutrition Facts of Swordfish

Swordfish Nutrition Facts

Nutrient Amount per Serving
Calories 146
Total Fat 3.1g
Saturated Fat 0.9g
Cholesterol 79mg
Sodium 57mg
Protein 25.6g
Vitamin D 1.2mcg
Calcium 16mg
Iron 0.8mg
Potassium 534mg

Serving size: 100g

Swordfish Information

Swordfish (Xiphias gladius) is a large predatory fish known for its elongated bill resembling a sword. It is primarily found in tropical and temperate oceans around the world. Swordfish are highly migratory and are known for their speed and strength, making them a popular target for sport fishing.

Health Benefits of Swordfish

Swordfish is not only a delicious seafood option but also offers several health benefits:

  • Rich in Protein: Swordfish is a good source of high-quality protein, which is essential for building and repairing tissues in the body.
  • Omega-3 Fatty Acids: It contains omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation in the body.
  • Vitamin D: Swordfish is a natural source of vitamin D, which plays a crucial role in bone health, immune function, and overall well-being.
  • Minerals: It provides essential minerals like potassium and iron, which are important for various bodily functions, including muscle function and oxygen transport.

Swordfish FAQs

1. Is swordfish safe to eat during pregnancy?

While swordfish can be a good source of nutrients, it is recommended to avoid consuming swordfish and other large predatory fish during pregnancy due to their potential mercury content, which can be harmful to the developing fetus.

2. How should swordfish be cooked?

Swordfish can be cooked using various methods, including grilling, baking, or pan-searing. It is important to ensure that the fish is cooked thoroughly to an internal temperature of 145°F (63°C) to ensure food safety.

3. Can swordfish be frozen?

Yes, swordfish can be frozen to extend its shelf life. It is advisable to wrap it tightly in freezer-safe packaging or place it in an airtight container before freezing to prevent freezer burn and maintain its quality.

4. Are there any sustainability concerns associated with swordfish consumption?

Due to overfishing concerns, it is important to choose swordfish that is sustainably sourced. Look for certifications such as the Marine Stewardship Council (MSC) label, which ensures the fish has been responsibly caught.

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