Swordfish Nutrition: Health Benefits, Risks, and Essential Facts

Insightful tips for boosting health through nutrients while minimizing mercury concerns.

By Medha deb

Created on Sep 18, 2025

Insightful tips for boosting health through nutrients while minimizing mercury concerns.

Swordfish Nutrition: Comprehensive Guide to Benefits, Risks, and Consumption

Swordfish is a distinctive, meaty fish renowned for its firm texture, subtle flavor, and culinary versatility. As a popular choice for health-conscious individuals and culinary enthusiasts alike, swordfish delivers a powerhouse of nutrients, particularly beneficial fats, vitamins, and minerals. However, like many large predatory fish, it comes with both advantages and some considerations for safe consumption. This article provides an in-depth examination of swordfish nutrition, its health benefits, potential risks, and expert tips for buying, storing, and preparing this unique seafood.

Swordfish Nutritional Profile
Key Health Benefits of Swordfish
Potential Health Risks of Swordfish
Tips on Buying and Storing Swordfish
Cooking Swordfish: Methods and Advice
Swordfish vs. Other Popular Seafood Choices
Frequently Asked Questions (FAQs)

Swordfish Nutritional Profile

Swordfish is a protein-rich, nutrient-dense fish, packed with essential vitamins and minerals. Its nutritional composition supports muscle health, heart function, cognitive abilities, and bone integrity. Here is a detailed breakdown per 100 grams of cooked swordfish:

Nutrient	Amount Per 100 g	% Daily Value*
Calories	121–172 kcal	6–8%
Protein	19.8–24 g	40–48%
Total Fat	4–8 g	6–10%
Carbohydrates	0 g	0%
Selenium	68–106 µg	98–106%
Vitamin D	13–16 µg	65–71%
Potassium	400–474 mg	9–13%
Magnesium	27 mg	7%
Vitamin B12	Approx. 1.6 µg	67%
Phosphorus	233 mg	34%
Omega-3 (EPA & DHA)	Approx. 764 mg*	300%+ (Svgs)

*Values based on a 2,000 calorie/day reference diet. Omega-3 EPA & DHA as combined per 85 g (3 oz) serving; for 100 g, values would be proportionally higher.

High in Lean Protein: Maintains and repairs muscle tissue, supports metabolic processes.
Rich in Selenium: Powerful antioxidant supporting immune health, thyroid function, and potential cancer protection.
Outstanding Source of Vitamin D: Critical for calcium absorption and bone health, also supports immunity.
Omega-3 Fatty Acids (EPA & DHA): Shown to support heart, brain, and anti-inflammatory health.
Zero Carbohydrates: Suitable for low-carb and ketogenic diets.
Moderate in Healthy Fats: Low in saturated fat, predominantly contains beneficial unsaturated fats.
Lower in Calories: Makes swordfish a good fit for calorie-controlled meal plans.

Key Health Benefits of Swordfish

Heart Health: Swordfish’s omega-3 fatty acids (EPA and DHA) help reduce blood triglycerides, lower blood pressure, and protect against heart rhythm disorders. Regular fish consumption is linked to a decreased risk of heart disease, stroke, and sudden cardiac death.
Cognitive and Neurological Support: Omega-3 fats, as well as B-vitamins (notably B12 and niacin), play a role in brain structure and function. They may protect against cognitive decline and are essential for neurotransmitter synthesis.
Immune System Enhancement: Selenium and vitamin D have demonstrated positive effects on immune regulation and response, contributing to overall resilience against pathogens.
Supports Bone Health: High vitamin D and phosphorus content aid in calcium absorption, promoting healthy bone density and reducing the risk of osteoporosis.
Lean Muscle Growth and Maintenance: With 20–24 grams of protein per 100 g serving, swordfish is ideal for those seeking to build or preserve muscle while minimizing calorie or fat intake.
May Aid in Weight Management: Swordfish’s balance of high protein, low fat, and significant satiety makes it well-suited for diets focused on healthy weight loss or management.
Provides Essential Micronutrients: In addition to selenium and vitamin D, swordfish contains potassium, phosphorus, magnesium, and niacin, supporting a range of vital cellular processes including energy production and nerve function.

Why Selenium and Omega-3 Matter

Selenium is an essential trace mineral, crucial for antioxidant activity, thyroid and reproductive health, and immune function. Swordfish is one of the richest dietary sources of selenium, a quality that sets it apart from many other fish.

Omega-3 fatty acids (EPA and DHA) are potent anti-inflammatory agents, vital for cardiovascular, cognitive, and eye health. They also appear to aid in reducing chronic disease risk and are only available in significant amounts through seafood such as swordfish, salmon, sardines, and mackerel.

Potential Health Risks of Swordfish

While swordfish’s nutritional advantages are impressive, it is important to recognize certain risks associated with frequent consumption:

Mercury Content: Swordfish is a large predator and tends to accumulate higher levels of mercury compared to smaller fish. Mercury is a neurotoxin and can be particularly harmful to developing fetuses and young children. Health authorities advise pregnant women, nursing mothers, young children, and women of childbearing age to avoid swordfish.
General Public Safety: For healthy adults, moderate swordfish consumption (about once per week or less) is considered safe. Overconsumption can result in elevated mercury exposure, which can cause neurological symptoms, fatigue, or more serious health concerns in rare cases.
Allergic Reactions: Although rare, individuals with seafood allergies should avoid swordfish and other fish.
Preparation Concerns: Eating swordfish raw carries risks of parasitic or bacterial infection; thorough cooking is recommended both for food safety and to help reduce mercury content by up to 30%.

Key Takeaway: Enjoy the benefits of swordfish by consuming moderate portions and rotating with lower-mercury seafood, such as salmon, sardines, or trout, in your diet.

Tips on Buying and Storing Swordfish

How to Select Fresh Swordfish

Look for moist, firm, and clear-colored flesh; avoid pieces that appear dull, brownish, or dry.
The skin should be shiny with a slightly translucent appearance.
Avoid swordfish with off-smells or a strong fishy odor, as these indicate age or spoilage.
Frozen swordfish steaks should be solid and well-wrapped, free of frost or freezer burn.

How to Store Swordfish

Fresh swordfish fillets or steaks should be stored in the coldest part of your refrigerator and used within 1–2 days.
For longer storage, wrap fillets tightly and freeze for up to 6–8 months. For optimal taste and texture, consume within this period.
Thaw frozen swordfish slowly in the refrigerator. Avoid refreezing once thawed.

Cooking Swordfish: Methods and Advice

Swordfish’s firm, meaty texture allows it to withstand high-heat cooking and a variety of culinary techniques. It is well-suited for grilling, broiling, baking, sautéing, and even as a carpaccio or poke (though raw consumption should be approached with caution).

Popular Cooking Methods

Grilling: Brush steaks with olive oil and seasoning; grill over medium-high heat for 3–4 minutes per side, until opaque and grill-marked.
Broiling: Place steaks on a broiler pan, season, and cook 4–5 minutes under a pre-heated broiler.
Baking: Arrange in a baking dish, drizzle with lemon juice and herbs, bake at 400°F (200°C) for 10–12 minutes.
Pan-searing: Heat oil in skillet, sear steaks 3–4 minutes per side, adding garlic, butter, or capers as desired.

Flavor Pairings: Lemon, capers, olives, fresh herbs (parsley, basil, dill), Mediterranean seasonings, and vegetables like grilled peppers, eggplant, or tomatoes complement swordfish beautifully.

Swordfish vs. Other Popular Seafood Choices

Fish	Protein (per 100g)	Omega-3	Calories	Mercury Risk
Swordfish	19.8–24g	High (EPA/DHA)	121–172	High
Salmon	20g	Very High	206	Low
Tuna (fresh)	23g	Moderate to High	132	Moderate to High
Cod	18g	Low	82	Low
Mackerel	19g	Very High	205	Moderate

Swordfish stands out for its higher selenium and moderate to high protein but is among the higher mercury fish, limiting frequent consumption.

Frequently Asked Questions (FAQs)

Q: What are the main vitamins and minerals in swordfish?

A: Swordfish is rich in selenium, vitamin D, B vitamins (including B12 and niacin), phosphorus, potassium, and magnesium. These micronutrients support everything from immune health to bone metabolism and energy production.

Q: Is swordfish safe for everyone to eat?

A: Swordfish is not recommended for pregnant women, nursing mothers, young children, or those planning pregnancy due to its high mercury levels. Healthy adults may enjoy moderate amounts.

Q: How much swordfish can I safely eat per week?

A: Most dietary guidelines advise limiting swordfish consumption to no more than one standard serving (about 3–4 oz or 85–115 g) per week for adults. Substitute with lower-mercury fish and seafood varieties to meet recommended fish intake elsewhere in your diet.

Q: Is swordfish a fatty fish?

A: Swordfish is considered a moderately fatty fish, with about 4–8g fat per 100g portion. While not as fatty as salmon or mackerel, its fat is predominantly heart-healthy unsaturated fat, including substantial EPA and DHA.

Q: What makes swordfish different from other popular fish choices?

A: Swordfish is meatier and firmer than most fish, making it ideal for grilling and hearty dishes. It is also uniquely high in selenium and vitamin D compared to many other fish, but its mercury content is also higher, which limits the frequency it should be consumed compared to options like salmon, cod, or sardines.

Q: How should swordfish be cooked for maximum health benefit?

A: Grilling, baking, broiling, or pan-searing with light olive oil and herbs are among the healthiest and tastiest ways to prepare swordfish. Always cook thoroughly to reduce mercury content and eliminate potential pathogens.

Q: Does cooking or freezing swordfish reduce its mercury levels?

A: Cooking swordfish can reduce mercury content by up to 30%. Freezing does not affect mercury content but can help preserve taste and freshness. Always buy from reputable sources and store properly.

References:

Values synthesized from nutrition databases and reputable health resources for swordfish and seafood consumption.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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