Swordfish: Nutritional Benefits, Health Advantages, and Mercury Warning

Nutritional Profile (per 100g cooked)

• Calories: ~145
• Protein: 26 g — excellent lean source.
• Total fat: 5.5 g (Saturated: 1.2 g)
• Carbohydrates: 0 g
• Omega-3 (EPA+DHA): ~0.7–1 g

Vitamins and Minerals (Highlights)

• Vitamin A: 100% DV (unusually high for fish)
• Vitamin B3 (Niacin): 56% DV
• Vitamin B6: 28% DV
• Vitamin B12: 240% DV
• Selenium: 180% DV
• Phosphorus: 25% DV
• Potassium: 10% DV

Health Benefits

1. Heart health: Omega-3s lower triglycerides, reduce BP, prevent thrombosis, improve cardiac function.
2. Brain development and function: DHA critical for fetal/infant neurodevelopment, cognitive maintenance in adults.
3. Eye health: High vitamin A protects against age-related macular degeneration.
4. Immunity: Selenium enhances immune defense.
5. Bone strength: Phosphorus + protein.
6. Muscle repair/growth: High-quality lean protein.

Critical Mercury Warning

Swordfish is a large, long-lived apex predator that bioaccumulates methylmercury. FDA/EPA classification: "Avoid" for pregnant/breastfeeding women and children <6. General population: limit to ≤1 serving/month. Choose smaller fish (salmon, sardines, mackerel, trout) for regular omega-3 intake.

• Mercury neurotoxicity: Impairs cognitive development, motor function, memory.
• Selenium in swordfish may partially mitigate but does not eliminate risk.
• Immunocompromised individuals should also exercise caution.

Swordfish is nutritionally impressive but the mercury risk restricts its role. Enjoy occasionally if not in a sensitive group; prioritize lower-mercury fatty fish for routine consumption.