Ever wondered how many calories are in a grilled swordfish steak? This swordfish calorie calculator gives you a quick, reliable estimate based on the serving size you actually eat. Use grams, ounces, or pounds, choose whether your fish is raw or cooked, and you’ll get total calories plus a protein and fat breakdown in seconds.
The numbers are based on standard USDA nutrition data for swordfish. Because cooked fish contains less moisture, cooked swordfish is denser in calories by weight than raw swordfish, so the calculator adjusts automatically when you switch between these states. That makes it just as useful for assessing a leftover fillet in the fridge as it is for planning a fresh meal.
Whether you’re tracking calories for weight loss, building a high-protein meal plan, or simply curious about portion sizes, this tool turns a nutrition label question into a straightforward answer.
🍽️ Swordfish Calorie Calculator
📊 Results
How the Calculator Works
The tool is built on standard USDA nutrition data for swordfish (Xiphias gladius), which reports values per 100 grams of edible portion. Raw or fresh swordfish contains about 121 kcal, 19.7 g protein, and 4.2 g fat per 100 g. Cooked swordfish prepared with dry heat (broiled, grilled, or baked) contains about 172 kcal, 28.0 g protein, and 6.0 g fat per 100 g. Neither form contains carbohydrates.
The calculator first converts your serving size to grams so that every unit — grams, ounces, or pounds — is handled consistently (1 oz = 28.35 g, 1 lb = 453.6 g). It then scales calories, protein, and fat proportionally by weight:
Calories = (weight in grams ÷ 100) × calories per 100 g
Protein and fat are scaled the same way.
Cooking removes water from the fish, so cooked swordfish is denser in calories by weight. That is why the same 100 g of cooked fish has more calories than 100 g of raw fish — no extra calories are added, the serving has simply lost moisture. These values align with USDA FoodData Central.
Step-by-Step Guide
- Enter the weight of your swordfish portion in the amount field. You can type any value, such as 150, 250, or 450.
- Choose the matching unit from the dropdown: grams (g), ounces (oz), or pounds (lb). Make sure the number and the unit describe the same portion before you calculate.
- Select the preparation state — raw/fresh or cooked (broiled/grilled). Weigh raw fish before cooking if you track raw, or weigh cooked fish after cooking if you track cooked. Never mix the two states in one entry.
- Press Calculate calories to see the total energy, the protein and fat breakdown, the calories per 100 g, and a step-by-step calculation readout.
- Use the preset pills (100 g, 3 oz, 6 oz, 1 lb) to quickly test common serving sizes, or hit Copy result to save a one-line summary for your food diary.
Worked Examples
Example 1 — 6 oz cooked swordfish steak.
First convert to grams: 6 oz × 28.35 = 170.1 g. Then scale the cooked values: (170.1 ÷ 100) × 172 = 292.6 kcal. Protein = (170.1 ÷ 100) × 28.0 = 47.6 g. Fat = (170.1 ÷ 100) × 6.0 = 10.2 g. Carbs = 0 g.
Example 2 — 250 g raw swordfish fillet.
No unit conversion is needed since the weight is already in grams. Calories = (250 ÷ 100) × 121 = 302.5 kcal. Protein = 2.5 × 19.7 = 49.3 g. Fat = 2.5 × 4.2 = 10.5 g. The same fish cooked would shrink to roughly 175–200 g but still contain similar total calories, because cooking mainly removes water.
Reference Table
Typical values rounded to one decimal place. Cooked values assume dry heat with no added oil, butter, or marinade.
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 100 g raw | 121 kcal | 19.7 g | 4.2 g | 0 g |
| 100 g cooked | 172 kcal | 28.0 g | 6.0 g | 0 g |
| 3 oz cooked | 146 kcal | 23.8 g | 5.1 g | 0 g |
| 4 oz cooked | 195 kcal | 31.7 g | 6.8 g | 0 g |
| 6 oz cooked | 293 kcal | 47.6 g | 10.2 g | 0 g |
| 8 oz cooked | 390 kcal | 63.5 g | 13.6 g | 0 g |
| 1 lb raw | 549 kcal | 89.4 g | 19.1 g | 0 g |
Common Mistakes to Avoid
- Mixing raw and cooked weights. A 6 oz raw steak and a 6 oz cooked steak are not the same portion. If your label or recipe lists raw weight, always use the raw setting, and vice versa.
- Forgetting added fats. A tablespoon of olive oil or butter adds roughly 100–120 kcal. Pan-frying in oil can easily add 50–100 kcal beyond the values shown here, so prefer grilling or broiling if you want the leanest estimate.
- Misreading portion sizes. Many restaurant swordfish steaks run 8–12 oz cooked, which is well above the standard 6 oz home portion. Weigh your serving once and you will calibrate your eye for future meals.
- Assuming carbs are present. Swordfish contains no meaningful carbohydrate, so pair it with a starchy side if your meal plan needs a carb source.
Frequently Asked Questions
Why does cooked swordfish show more calories per 100 g than raw?
Because cooking drives off water without removing fat or protein. A 100 g cooked portion is actually more fish than 100 g raw, so it contains more calories, protein, and fat per gram. Track your serving in the same state it was weighed to get an accurate total.
Are these values the same for smoked, canned, or breaded swordfish?
No. Smoked or canned fish often contains added salt and sometimes oil, and breaded or batter-fried swordfish picks up significant calories from the coating. This calculator targets plain fresh or dry-heat-cooked swordfish; add any coating, sauce, or frying oil separately.
Is swordfish a good choice for high-protein or low-carb diets?
Yes. With zero carbs, roughly 60–70% of its calories coming from protein, and a modest 6 g of fat per 100 g cooked, swordfish fits neatly into ketogenic, low-carb, and high-protein eating plans. Just keep in mind the FDA fish consumption advice, which recommends limiting swordfish for young children and people who are pregnant or breastfeeding because of its mercury content. Most healthy adults can enjoy it occasionally as part of a varied diet.
How accurate is the calculator?
USDA values are averaged from multiple samples, so individual fish can vary by a few percent depending on season, diet, and cut. Treat the result as a reliable estimate, typically within ±10%, and use it consistently for tracking — the same method week to week matters more than small absolute differences.