Swordfish is a large, pelagic predatory fish that delivers a high-protein, moderately fatty macronutrient profile with substantial concentrations of several key micronutrients. The protein content is high and complete, providing all essential amino acids to support skeletal muscle maintenance, connective tissue repair, and nitrogen balance. Swordfish is an exceptional dietary source of selenium, often supplying well above the recommended daily intake in a single serving, which supports thyroid hormone metabolism, antioxidant enzyme activity, and immune competence. Omega-3 fatty acids are present in meaningful concentrations and contribute to EPA and DHA availability, supporting cardiovascular integrity and neuroinflammatory regulation. B12 is abundant in swordfish and supports neurological function, DNA synthesis, and the conversion of homocysteine to methionine within the methylation cycle. Niacin and B6 are present at high levels and collectively support energy substrate utilization, neurotransmitter biosynthesis, and red blood cell metabolism. Phosphorus contributes to bone mineral density and cellular phosphorylation reactions essential to energy production. The fat content in swordfish, while moderate, includes both saturated and unsaturated fractions that support hormonal precursor synthesis and fat-soluble vitamin transport. Vitamin D is present in the fatty tissue and contributes to the regulation of calcium absorption and immune gene expression. Potassium provides electrolyte support relevant to nerve transmission and fluid regulation. As a large apex predator, swordfish can accumulate higher levels of methylmercury, which is a relevant factor for frequency of consumption in certain populations. Within an animal-based nutritional framework, its density of selenium, B vitamins, and omega-3s makes it a nutrient-concentrated protein option.

• Cholesterol: 39mg (steroid hormone synthesis, cellular membrane structure, bile acid production)
• Sodium: 81mg (fluid regulation, nerve signal conduction, muscle function support)
• Potassium: 418mg (electrolyte balance, cardiovascular support, cellular fluid regulation)
• Phosphorus: 255mg (bone mineral matrix, ATP synthesis, cellular energy production)
• Magnesium: 29mg (muscle function, enzymatic activation, ATP production)
• Calcium: 5mg (skeletal structure, nerve transmission, muscle contraction)
• Iron: 0.4mg (oxygen transport via hemoglobin, metabolic energy production)
• Zinc: 0.7mg (immune defense, tissue repair, enzymatic function)
• Selenium: 57mcg (antioxidant enzyme activation, thyroid hormone metabolism, oxidative cellular protection)
• Vitamin A: 36mcg (visual system support, epithelial integrity, immune activation)
• Vitamin D: 14mcg (calcium absorption regulation, bone metabolism, immune system modulation)
• Vitamin E: 2mg (lipid membrane antioxidant protection, cellular stability)
• Vitamin B12: 1.7mcg (neurological function, DNA synthesis, red blood cell formation)
• Vitamin B6: 0.54mg (protein and amino acid metabolism, neurotransmitter biosynthesis)
• Niacin (B3): 7.8mg (cellular NAD production, energy metabolism, nervous system support)
• Pantothenic Acid (B5): 0.35mg (fat metabolism, coenzyme A synthesis, adrenal hormone support)
• Riboflavin (B2): 0.05mg (energy production, cellular growth, cofactor activity)
• Thiamin (B1): 0.08mg (carbohydrate metabolism, nerve impulse function)
• Folate: 2mcg (DNA synthesis, cell division, red blood cell support)
• Copper: 0.04mg (iron utilization, connective tissue formation, antioxidant enzyme activity)

These values are approximate and can vary based on factors such as the specific cut of beef and cooking method.