Swordfish is a fresh, whole fish and a NOVA group 1 food, a source of complete protein and iodine, selenium and vitamin B12, with no added sugar or salt. It is a source of vitamin D, selenium and vitamin B12. Work out the numbers for any portion and age below, then see the full breakdown.
For meat and fish the numbers that matter most are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.
A steak (about 130g) provides about 29.9g of complete protein, supplying the amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.
Swordfish is naturally high in fat, at about 6.5g per portion, though most of it is unsaturated. Only around 1.82g is saturated and there is 0g of added fat.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Vitamin D helps the body absorb calcium for strong bones; oily fish is one of the few natural food sources. A steak (about 130g) contains 14ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Selenium helps protect cells from damage and supports the immune system. A steak (about 130g) contains 78ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Vitamin B12 supports red blood cell formation and a healthy nervous system, and is found almost only in animal foods. A steak (about 130g) contains 2ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Niacin (B3) helps release energy from food and keeps skin and the nervous system healthy. A steak (about 130g) contains 13mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Phosphorus works with calcium to build strong bones and teeth. A steak (about 130g) contains 351mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Swordfish is a fresh, whole fish and a NOVA group 1 food, cooked from its natural state with nothing added, which is very different from processed meats and ready meals.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.