Meat and Poultry / Exotic Meats
Swordfish, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 90% |
| Calories | 250kcal / 2530kcal (9%) |
Macronutrients
Protein | 53.5 g/ 71g (75%) | ||||||
Total Fat | 4 g/ 42g (9%) | ||||||
| |||||||
Total Carbs | 0 g/ 348g (0%) | ||||||
| |||||||
Vitamins
Vit A | 4 mcg RAE/ 700mcg RAE (0.57%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 36.4 mg NE/ 16mg NE (227%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 236 mg/ 750mg (31%) high |
Phosphorus | 437 mg/ 700mg (62%) high |
Iron | 2.3 mg/ 12mg (19%) source |
Sodium | 6310 mg/ 1500mg (420%) |
Allergen Info
Fish
What is this food?
Swordfish, dried (a salty, shelf-stable fish product). It’s mainly used as a protein topping or viand, often eaten in small portions because it’s concentrated and salty.
Why it matters to health
Swordfish provides protein to help build and repair body tissues, and it also has cholesterol (naturally present in animal foods). The dried form is usually high in sodium (in this data: very high), which can be a concern for blood pressure if eaten often or in big servings. It also has some saturated fat, so keeping portions right helps balance your overall fat intake. Since it’s a protein food, it can fit well into your daily pattern (3 full meals plus 1–2 snacks) when you pair it with plenty of vegetables and choose lower-sodium sides.
Healthier tips
- Keep portions small: aim for about 1–2 tablespoons to 1/4 cup cooked/ready-to-eat, then fill the plate with rice (if needed) plus vegetables.
- Balance the meal: pair with non-starchy veggies (e.g., kangkong, pechay, talong) and add a source of fiber like vegetables or a small serving of fruit.
- Watch sodium: if the dried fish is very salty, soak and rinse before cooking (if your usual method allows), and avoid adding extra salty sauces.
- Spread it out: don’t make dried swordfish a daily habit—use it a few times a week at most, depending on your overall diet.
- Choose cooking style wisely: grill, sauté with minimal oil, or steam instead of deep-frying.
Common Filipino dishes
Tuyo (dried fish) with rice, Daing na bangus, Dried fish sinigang, Ginataang dried fish, Pinangat with dried fish
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon