Swordfish (Fillet, Meat): Calories and Nutrition Analyse

Discover the Nutritional Powerhouse of Swordfish Fillet

Swordfish, a majestic creature of the sea, is not only known for its impressive size and speed but also for its delicious and nutritious meat. A favorite among seafood lovers, swordfish fillet stands out for its firm texture and mild flavor, making it a versatile ingredient in various culinary creations. But beyond its taste, swordfish fillet is a nutritional powerhouse, packed with essential nutrients beneficial for a healthy diet.

Calories and Macronutrients

When it comes to calories, a serving of swordfish fillet is quite moderate, containing 144 calories per 100 grams. This makes it an excellent choice for those monitoring their calorie intake without sacrificing the satisfaction of a hearty meal. What's more, swordfish meat is virtually carb-free, with 0 grams of carbohydrates, making it perfect for low-carb and ketogenic diets.

The protein content in swordfish is impressive, boasting 19.66 grams per 100 grams. This high-quality protein is essential for muscle building, repair, and overall body function. Additionally, the fat in swordfish fillet, totaling 6.65 grams, includes a mix of healthy fats that are good for heart health.

Vitamins and Minerals Galore

Swordfish is not only about macronutrients; it's also rich in vitamins and minerals. It provides 120 IU of Vitamin A and 2.02 mg of Vitamin E per 100 grams, both of which are antioxidants that play a crucial role in maintaining healthy skin and eyes, and protecting against oxidative stress, respectively.

Moreover, with 7.76 mg of Vitamin B3 (Niacin), swordfish helps in converting food into energy and is vital for the health of your nervous system. The presence of 0.543 mg of Vitamin B6 aids in brain development and immune function. Although it contains no Vitamin C, its rich content of other nutrients more than makes up for it.

When it comes to minerals, swordfish is an excellent source of magnesium (29 mg), potassium (418 mg), and phosphorus, which are essential for heart health, muscle function, and bone strength. It also contains a modest amount of iron (0.38 mg) and zinc (0.1 mg), crucial for oxygen transport and immune function, respectively.

Health Benefits and Considerations

Integrating swordfish into your diet can offer numerous health benefits, including improved heart health due to its healthy fats, stronger muscles and bones thanks to its high protein and mineral content, and enhanced brain function because of its B vitamins. However, it's important to consume swordfish in moderation due to its cholesterol content (66 mg) and potential mercury levels. Opting for smaller, younger swordfish can help minimize mercury exposure.

In conclusion, swordfish fillet is not only a delicious choice for your next meal but also a nutritious one, offering a wealth of proteins, healthy fats, vitamins, and minerals. Whether grilled, baked, or broiled, swordfish can be a valuable addition to a balanced and healthy diet. Just remember to enjoy it responsibly to reap all its nutritional benefits.