Calories in 3 Oz of Swordfish
3 oz of swordfish (85 g) has 196 calories. That is 10% of a 2,000 calorie diet.
The calories come from 19 g of protein, 10 g of fat and 6.6 g of carbohydrates, a split of 39% protein, 47% fat and 14% carbs. For comparison, 2 oz of swordfish has 131 and 4 oz of swordfish has 262 calories. Burning 196 calories takes about 35 minutes of brisk walking or 16 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
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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 |
| 3 oz | 85 g | 196 | 19 g | 10 g | 6.6 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.
Swordfish: common questions
How many calories are in 3 oz of swordfish?
3 oz of swordfish weighs about 85 g and has 196 calories.
How much protein is in 3 oz of swordfish?
3 oz of swordfish has 19 g of protein, which is 37% of the 50 g Daily Value.
How many carbs are in 3 oz of swordfish?
3 oz of swordfish has 6.6 g of carbohydrates, including 0.3 g of fiber and 0.1 g of sugars.
How much swordfish is 100 calories?
100 calories of swordfish is 43 g, about 1/4 fillet of swordfish.
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Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706301. Original description: Fish, swordfish. Portion weights are USDA household measures.