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 large fillet (340 g)
710.6 calories, 361.8 from fat
 
Carbs
0.3 g
 
Proteins
81.8 g
 
Fat
40.2 g
 
Sat. Fat
8.3 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 (releaves minor health problems like muscle weakness, numbness and fatigue), 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)
164%
Protein
0%
Carbs
0%
Fiber
62%
Fat
42%
Saturated Fat
92%
Cholesterol
62%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
237 min
95 min
178 min
284 min

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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, baked or broiled, fat added in cooking

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 710.6 cal
Calories from Fat 361.8 cal
% Daily Value
Total Fat 40.2 g 61.8%
Saturated Fat 8.3 g 41.5%
Cholesterol 275.4 mg 91.8%
Sodium 1489.2 mg 62.1%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 81.8 g 163.6%
 
Vitamins
Vitamin A 419.3 IU 8.4%
Vitamin B6 2 mg 101.7%
Vitamin B12 6 mcg 100.3%
Vitamin C 1.7 mg 2.8%
Vitamin D 57.8 mcg 14.5%
Vitamin E 0 mg 0%
Vitamin K 14.3 mcg 17.9%
 
Minerals
Calcium (Ca) 20.4 mg 3.4%
Copper (Cu) 0.2 mg 8.2%
Iron (Fe) 1.6 mg 8.9%
Magnesium (Mg) 122.4 mg 30.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 1744.2 mg 49.8%
Phosphorus (P) 1060.8 mg 106.1%
Selenium (Se) 238.7 mcg 341%
Zinc (Zn) 2.8 mg 18.4%