Swordfish is a popular firm-textured fish that fits into low-carb, high-protein, and ketogenic meal plans. Its fat content is not fixed — a raw fillet contains about 6.65 g of fat per 100 g, while cooked, dry-heat swordfish rises to roughly 7.40 g per 100 g as moisture is lost. This Swordfish Fat Per 100g Calculator turns any serving size into a clear fat estimate, whether you are logging meals in an app, planning macros, or checking how a portion fits your daily fat budget.
Enter your portion in grams, ounces, or pounds, choose a fat reference value (or your own label data), and the calculator returns total fat, calories from fat, and the percent of the daily fat value. A step-by-step breakdown shows exactly how the math is done, making it easy to adjust for different cuts, cooking methods, or recipes. It is a practical companion for calorie tracking, keto planning, and general healthy eating.
🍽️ Serving size
🔬 Fat reference
Step-by-Step Guide
Start by entering the amount of swordfish you plan to eat. You can type the weight directly in grams, ounces, or pounds, or use the preset portion buttons for 50 g, 100 g, 6 oz, and 8 oz. Next, choose a fat reference value: the raw default matches most packaged raw fillets, while the cooked, dry-heat value is better for baked, broiled, or grilled fish. If your fillet came with a nutrition label or a recipe database entry, choose “Custom value” and enter the exact grams of fat per 100 g.
Press Calculate fat to see the total fat grams in your serving, the calories coming from fat, and the percent of the daily value for total fat. The step-by-step panel shows the conversion from your chosen unit to grams, the fat-per-100 g value used, and the final multiplication. This makes it easy to audit the result or reuse the same math in a meal-planning spreadsheet.
How the Calculator Works
Nutrition labels and food databases express fat as grams per 100 g of edible portion. To find the fat in your serving, the calculator first converts your weight to grams, then applies the proportion:
Calories from fat = fat (g) × 9
% Daily Value = fat (g) ÷ 78 g × 100
The 78 g daily value is the FDA reference amount for total fat on a 2,000-calorie diet. Fat provides 9 kcal per gram, so a 150 g portion of raw swordfish at 6.65 g fat per 100 g contains about 9.98 g fat and 90 kcal from fat — roughly 12.8% of the daily fat reference.
Worked Examples
Standard Reference Values
| Preparation | Total fat per 100 g | Protein per 100 g | Energy per 100 g |
|---|---|---|---|
| Raw | 6.65 g | 19.8 g | 144 kcal |
| Cooked, dry heat | 7.40 g | 25.4 g | 177 kcal |
Values are approximate and sourced from USDA FoodData Central. Actual amounts vary by season, catch location, cut, and cooking loss. For exact data, check the USDA FoodData Central entry for swordfish.
Tips & Best Practices
- Weigh raw or cooked consistently. Since cooking removes water, cooked swordfish weighs less but contains a similar total amount of fat; that is why the cooked value per 100 g is higher.
- Use the custom field for packaged products, restaurant nutrition sheets, or your own recipe calculations.
- If you are tracking keto macros, remember that the fat value from this calculator is the fish’s intrinsic fat only. Oil, butter, or marinade used during cooking adds extra fat.
- Swordfish is a source of omega-3 fatty acids and mostly unsaturated fat, but it is still calorie-dense. Counting it helps if you are on a calorie-deficit plan.
- For other seafood comparisons, you can use the same per-100 g approach with shrimp and octopus.
Frequently Asked Questions
Why does cooked swordfish have more fat per 100 grams?
Dry-heat cooking evaporates moisture and slightly reduces weight. The same absolute fat content is then distributed over fewer grams, so the per-100 g concentration rises. This does not mean the fish gains fat; it simply reflects concentration.
Is the fat in swordfish considered healthy?
Swordfish is relatively lean for a fish. Most of its fat is monounsaturated and polyunsaturated, including omega-3s. However, intake guidance around frequency still matters because of mercury levels. The calculator helps you fit the fat grams into your daily target rather than labeling it good or bad.
Does the calculator include cooking oil?
No. The reference values describe the edible flesh without added fats. If you sear in butter or drizzle with olive oil, add those separately using a fat or calorie logging tool. You can also use the custom field to approximate a recipe if you know the finished dish’s fat per 100 g.
If you track other seafood, the same per-100 g method applies to shrimp and octopus.