How Much Swordfish for 30g of Protein?

You need about 137 g of swordfish (4.8 oz), about 1 fillet of swordfish, to get 30 g of protein.

That amount has 317 calories, 16 g of fat and 11 g of carbohydrates. Swordfish gets 39% of its calories from protein, at 22 g of protein per 100 g.

Swordfish Calorie Calculator

TargetOf

137g

137 g of swordfish gives 30 g of protein.

Protein30 g39% of calories

Fat16 g47% of calories

Carbs11 g14% of calories

16% of a 2,000 calorie day

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How much swordfish for other protein targets

Target	Weight	About	Calories
20 g protein	91 g	3/4 fillet of swordfish	211
30 g protein	137 g	1 fillet of swordfish	317
40 g protein	183 g	1 1/2 fillets of swordfish	422

Swordfish calories by serving size

Common amounts of swordfish with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	116	11 g	5.9 g	3.9 g
1/2 cup	68 g	156	15 g	8 g	5.3 g
100g	100 g	231	22 g	12 g	7.8 g
4 oz	113 g	262	25 g	13 g	8.8 g
1 cup	135 g	312	30 g	16 g	11 g
1 fillet	140 g	323	31 g	17 g	11 g
200g	200 g	462	44 g	24 g	16 g
1 steak	210 g	485	46 g	25 g	16 g
2 fillets	280 g	647	61 g	33 g	22 g
2 steaks	420 g	970	92 g	50 g	33 g

Swordfish vs similar foods

Calories per 100 g compared with other fish and seafood.

Salmon274

Grilled Salmon259

Swordfish231

Raw Salmon188

Cooked Swordfish172

Wild Caught Frozen Swordfish152

Raw Swordfish144

Swordfish: common questions

How much swordfish has 30g of protein?

About 137 g of swordfish (about 1 fillet of swordfish) has 30 g of protein.

How many calories are in 30g of protein from swordfish?

Getting 30 g of protein from swordfish comes with 317 calories.

How much protein is in 100 g of swordfish?

100 g of swordfish has 22 g of protein.

More about swordfish

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706301. Original description: Fish, swordfish. Portion weights are USDA household measures.