Swordfish comes in around 144 calories per 100g, with 23g of protein and 5g of fat. The protein-to-calorie ratio is excellent — most of the calories are protein, not fat. Best to portion deliberately when tracking macros.
Calories scale with portion. Here's how a typical swordfish serving translates in your tracker:
Point your iPhone camera at swordfish and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSwordfish has approximately 144 calories per 100g. A typical serving — 3 oz (85g) — comes in at 122 calories.
23g of protein per 100g. That puts swordfish at roughly 16.0g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Swordfish sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.