Fish, swordfish, raw
Animal foods · Fish & seafood · Fish & shellfish
g
Macronutrients
43
/ 100
How is this scored?
Composition
Energy
Protein
19.7 g
· 79 kcal/100g
Fat
6.7 g
· 60 kcal/100g
Carbs
0.0 g
· 0 kcal/100g
Water
73 g
Total energy
144 kcal
Energy is predominantly from protein (57%); EFSA recommends 10–35% for a balanced diet
Fat quality
87
/ 100
How is this scored?
Total fat
6.7g
Saturated
1.6g
Monounsat.
3.0g
Polyunsat.
1.1g
Omega-3
0.03g
Omega-6
0.08g
Saturated fat is 10.1% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 2.8 (excellent, target ≤ 4).
Protein quality
100
/ 100
How is this scored?
Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern
Micronutrients
48
/ 100
How is this scored?
Vitamins
Minerals
Notable source of Vitamin D (278% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.