Swordfish, baked or broiled, fat not 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)
618.8 calories, 256.5 from fat
 
Carbs
0.3 g
 
Proteins
84.2 g
 
Fat
28.5 g
 
Sat. Fat
6.9 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (26.4%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression), Vitamin B12 (helps you to get a good night's sleep) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Swordfish, baked or broiled, fat not 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 (50% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(26.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
168%
Protein
0%
Carbs
0%
Fiber
44%
Fat
34%
Saturated Fat
94%
Cholesterol
62%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B6

Reduces the risk of heart attack; Helps decrease asthma attacks in severity and frequency.

MINERALS

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

Great source of Selenium

Important for the stimulation of antibodies; 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 not added in cooking

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 618.8 cal
Calories from Fat 256.5 cal
% Daily Value
Total Fat 28.5 g 43.8%
Saturated Fat 6.9 g 34.3%
Cholesterol 282.2 mg 94.1%
Sodium 1489.2 mg 62.1%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 84.2 g 168.4%
 
Vitamins
Vitamin A 442 IU 8.8%
Vitamin B6 2.1 mg 104.7%
Vitamin B12 6.2 mcg 103.1%
Vitamin C 1.7 mg 2.8%
Vitamin D 59.5 mcg 14.9%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.4%
 
Minerals
Calcium (Ca) 23.8 mg 3.4%
Copper (Cu) 0.2 mg 8.5%
Iron (Fe) 1.6 mg 9.1%
Magnesium (Mg) 125.8 mg 31.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 1795.2 mg 51.3%
Phosphorus (P) 1091.4 mg 109.1%
Selenium (Se) 245.8 mcg 351.2%
Zinc (Zn) 2.8 mg 18.8%