Swordfish, baked or broiled, fat added in cooking
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cubic inch, with bone, cooked (yield after bone removed) (11 g)
23 calories, 11.7 from fat
 
Carbs
0 g
 
Proteins
2.6 g
 
Fat
1.3 g
 
Sat. Fat
0.3 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (22.8%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps you to get a good night's sleep) and Potassium (it plays an important role for normal muscle contraction).
  • Swordfish, baked or broiled, fat added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (48% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(22.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
5%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
3%
Cholesterol
2%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; Helps the regulation of hormones in the body.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Swordfish, baked or broiled, fat added in cooking

Serving Size: cubic inch, with bone, cooked (yield after bone removed) (11g)

* Amount Per Serving
Calories 23 cal
Calories from Fat 11.7 cal
% Daily Value
Total Fat 1.3 g 2%
Saturated Fat 0.3 g 1.3%
Cholesterol 8.9 mg 3%
Sodium 48.2 mg 2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 2.6 g 5.3%
 
Vitamins
Vitamin A 13.6 IU 0.3%
Vitamin B6 0.1 mg 3.3%
Vitamin B12 0.2 mcg 3.2%
Vitamin C 0.1 mg 0.1%
Vitamin D 1.9 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0.5 mcg 0.6%
 
Minerals
Calcium (Ca) 0.7 mg 0.1%
Copper (Cu) 0 mg 0.3%
Iron (Fe) 0.1 mg 0.3%
Magnesium (Mg) 4 mg 1%
Manganese (Mn) 0 mg 0%
Potassium (K) 56.4 mg 1.6%
Phosphorus (P) 34.3 mg 3.4%
Selenium (Se) 7.7 mcg 11%
Zinc (Zn) 0.1 mg 0.6%