Swordfish how many calories

Tilapia fillet, meat 1. Flounder fillet, meat 1. Mahi Mahi 3. Smoked or grilled salmon 4. Shark meat 4. Anchovy 4. Tuna 4. Carp 5. Catfish 5. Trout 6. Swordfish fillet, meat 6. Herring 9. Sardines Eel fillet, meat Atlantic salmon Salmon Halibut fillet, meat Mackerel Flounder fillet, meat 0.

Perch 0. Catfish 0. Trout 0. Atlantic salmon 0. Salmon 0. Swordfish fillet, meat 0. Eel fillet, meat 0. Tilapia fillet, meat 0. Halibut fillet, meat 0. Mahi Mahi 0. Crayfish 0. Shark meat 0. Smoked or grilled salmon 0. Tuna 1. Herring 1. Carp 1. Mackerel 1. Sardines 2. Anchovy 3. Flounder fillet, meat 18 more Smoked or grilled salmon 18 more Catfish 19 more Eel fillet, meat 20 more Haddock Perch 23 more Trout 25 more Halibut fillet, meat 26 more Salmon 27 more Tilapia fillet, meat 27 more Atlantic salmon 27 more Swordfish fillet, meat 29 more Carp 29 more Cod 32 more Herring 32 more Crayfish 33 more Sardines 34 more Anchovy 41 more Shark meat 49 more Tuna 50 more Alaska pollock fillet, meat 67 more Mackerel 76 more Anchovy 0.

Carp 0. Herring 0. Mackerel 5 more Tuna 5. Flounder fillet, meat more Most of the harvest is sold through the Honolulu Fish Auction while some boats market their catch directly.

The average serving size of a swordfish steak is one half pound. These steaks come skin-on and boneless and are cut to at least one inch in thickness. Most people tend to quickly marinate the sword steak before grilling and broiling, but the Pacific swordfish has recently become a popular sushi item. Swordfish may help protect against cancer thanks to its omega-3, vitamin D, and selenium contents. Inflammation is a predisposing factor for cancer, and omega-3s and vitamin D have anti-inflammatory properties.

Studies suggest that both nutrients may help protect against colorectal cancer 14 , Both nutrients may prevent cancerous cells from reproducing and induce their death. Additionally, vitamin D may help stop the growth of new blood vessels that feed those cells 14 , Omega-3s also help prevent cancer from spreading, a process called metastasis. Animal and human research also show that they may reduce colorectal tumor size.

However, studies in humans show inconsistent results 20 , 21 , As for selenium, it acts as a powerful antioxidant that fights the cancerous effects of excess free radicals in the body. It may have a protective effect against liver, prostate, breast, and lung cancers 23 , 24 , Thus, scientists need to do more research on the effects of swordfish specifically.

It also plays an essential role in bone formation, and its deficiency is linked to bone loss and increased risk of falls and fractures 14 , 27 , 28 , While selenium is less well known than vitamin D, it also plays a role in promoting bone health by influencing bone metabolism.

This process is mediated by bone cells called osteoblasts and osteoclasts. In a process called bone remodeling, osteoblasts synthesize bone tissue, and osteoclasts break it down to release minerals into your bloodstream.

Selenium helps maintain a balance by inactivating osteoclasts to prevent brittle bones Studies have found that low selenium blood levels were associated with an increased risk of low bone mineral density and bone disease The omega-3 fatty acids, vitamin D, and selenium found in swordfish may improve heart and bone health and help reduce the risk of certain cancers.

Including swordfish in your diet may provide multiple benefits. However, this fish also comes with an important drawback — it has a high mercury content. Mercury is a reactive heavy metal that comes mostly from waste and coal burning.

If you do click them, thank you! Loading recipes Try our Automatic Meal Planner Create a meal plan in 2 clicks for free! Be cool. I never skip arm day. For a Serving Size of g. How many calories are in Swordfish Steak? Amount of calories in Swordfish Steak: Calories. How much fat is in Swordfish Steak? Amount of fat in Swordfish Steak: Total Fat.