Swordfish vs Tuna: Calories and Nutrition Compared (2026)
Swordfish and tuna offer distinct nutritional profiles.
Tuna has 29.9 g of protein, which is higher than swordfish's 23.4 g. Swordfish has 172 calories, while tuna has 184 calories, making swordfish lower in calories.
Swordfish and tuna are popular seafood choices, each providing unique nutritional benefits. This comparison highlights their calorie, protein, and fat content to help you make informed dietary decisions.
What Is the Difference Between Swordfish and Tuna?
Swordfish is a large, predatory fish known for its firm texture and mild flavor. It is commonly grilled or broiled and is a popular choice in various cuisines. Tuna is a versatile fish that is often consumed canned or fresh. It is known for its rich flavor and is a staple in many dishes, including sushi and salads.
Swordfish vs Tuna: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of swordfish and tuna per 100g.
| Nutrient (per 100 g) | Swordfish (cooked) | Tuna (cooked) |
|---|---|---|
| Calories | 172 kcal | 184 kcal |
| Protein | 23.4 g | 29.9 g |
| Carbs | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 7.9 g | 6.3 g |
| Fiber | 0 g | 0 g |
| Sodium | 97 mg | 50 mg |
Which Is Better, Swordfish or Tuna?
For weight loss: Swordfish contains 172 calories, which is lower than tuna's 184 calories, making it a better option for weight loss.
For muscle and protein: Tuna provides 29.9 g of protein, which is higher than swordfish's 23.4 g, making it more beneficial for muscle building.
For low-carb or low-sugar: Both swordfish and tuna contain 0 g of carbs and 0 g of sugar, making them suitable options for low-carb or low-sugar diets.
How to Track Swordfish and Tuna Accurately
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How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which fish has more protein?
Tuna has 29.9 g of protein, while swordfish has 23.4 g of protein.
Which fish has fewer calories?
Swordfish has 172 calories, whereas tuna has 184 calories.
What is the fat content of swordfish?
Swordfish contains 7.9 g of fat per 100 g.
What is the sodium content in tuna?
Tuna has 50 mg of sodium per 100 g.
Do both fish contain carbohydrates?
Both swordfish and tuna contain 0 g of carbohydrates per 100 g.
How much sugar is in swordfish?
Swordfish contains 0 g of sugar per 100 g.
Key Takeaways
- Swordfish: 172 calories, 23.4 g protein, 7.9 g fat, 97 mg sodium.
- Tuna: 184 calories, 29.9 g protein, 6.3 g fat, 50 mg sodium.
- Both contain 0 g of carbs and 0 g of sugar.
- Tuna has higher protein content than swordfish.
- Swordfish is lower in calories compared to tuna.
- Both are suitable for low-carb or low-sugar diets.
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