# Swordfish, cooked nutrition: 23 g protein per 100 g | Macro Friendly Meals

23 g protein per 100 g, 32.2 g per 5 oz steak.

Updated 2026-10-23 - data v2026-10-23.1

USDA FoodData Central nutrition for Swordfish, cooked, per 100 g and per 5 oz steak (140 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 155 | 23 | 0 | 7 |
| Per serving (5 oz steak, 140 g) | 217 | 32.2 | 0 | 9.8 |

Protein per 100 kcal: 14.8 g.

## Real food (2025–2030 Dietary Guidelines)

Classification: pass (WHOLE_FOOD). Cite: DGA p2-4.

Added sugar per serving: 0 g.

## Cost

Cost per serving: $4.00–$10.00.

Cost midpoint: $7.00.

Cost per 10 g protein: $2.17.

## Diet and scores

Keto, Low-carb, Carnivore, Paleo, Mediterranean, Pescatarian, Gluten-Free, Dairy-Free, Real Food (based on the 2025–2030 Dietary Guidelines)

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Filet mignon, cooked](https://macrofriendlymeals.com/foods/filet-mignon-cooked) (9.9 g protein / 100 kcal)
- [Pork chop, boneless, cooked](https://macrofriendlymeals.com/foods/pork-chop-boneless-cooked) (15 g protein / 100 kcal)
- [Deli ham, lean](https://macrofriendlymeals.com/foods/deli-ham-lean) (15.8 g protein / 100 kcal)
- [Top sirloin steak, cooked](https://macrofriendlymeals.com/foods/top-sirloin-steak-cooked) (16.7 g protein / 100 kcal)
- [Mussels, cooked](https://macrofriendlymeals.com/foods/mussels-cooked) (13.8 g protein / 100 kcal)
- [Ground turkey 93/7, cooked](https://macrofriendlymeals.com/foods/ground-turkey-93-7-cooked) (12.7 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (estimate). Not medical advice.

USDA FDC ID: not yet linked.

Canonical: https://macrofriendlymeals.com/foods/swordfish-cooked

Cite as: Macro Friendly Meals, "Swordfish, cooked nutrition", https://macrofriendlymeals.com/foods/swordfish-cooked, data v2026-10-23.1.