High in nutrients

Swordfish are rich in multiple essential nutrients. Essential nutrients are ones your body cannot produce, so you need to get them from food. A 3-ounce (85-gram) serving of cooked swordfish provides:

• Calories: 146
• Protein: 20 grams
• Fat: 6.7 grams
• Carbs: 0 grams
• Selenium: 106% of the Daily Value (DV)
• Vitamin D: 71% of the DV
• Potassium: 9% of the DV
• Magnesium: 7% of the DV

Selenium levels in swordfish are very high. Due to its part in immunity, heart health, thyroid and bone metabolism, male fertility, and other processes, this vital trace mineral is crucial for human health. Additionally, it's a fantastic source of vitamin D, which is essential for bone health and is also good for immunity, heart health, and asthma. A fatty fish with high levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), swordfish is another source of these nutrients. Aside from being necessary, EPA and DHA are also well-known for preventing heart and inflammatory illnesses as well as helping to enhance brain function.