Fresh, raw, local swordfish, skin on, boneless, by the pound. One unit purchased is one pound of fish.
Swordfish is nutrient dense, so it can help you meet your nutrient needs while staying within your calorie limits to promote a healthy body weight. A serving of swordfish weighs 3 ounces, or 85 grams, and it contains only 146 calories and no carbohydrates. A 3-ounce portion of cooked swordfish provides 20 grams of protein, or 40 percent of the daily value for an individual on a 2,000-calorie diet. Protein is an essential nutrient for maintaining your muscle mass, and it helps you feel full longer after a meal so that you may eat less at the next meal.