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 medium fillet (227 g)
413.1 calories, 171 from fat
 
Carbs
0.2 g
 
Proteins
56.2 g
 
Fat
19 g
 
Sat. Fat
4.6 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 (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process), 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)
112%
Protein
0%
Carbs
0%
Fiber
29%
Fat
23%
Saturated Fat
63%
Cholesterol
41%
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 cure depression.

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: medium fillet (227g)

* Amount Per Serving
Calories 413.1 cal
Calories from Fat 171 cal
% Daily Value
Total Fat 19 g 29.3%
Saturated Fat 4.6 g 22.9%
Cholesterol 188.4 mg 62.8%
Sodium 994.3 mg 41.4%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 56.2 g 112.4%
 
Vitamins
Vitamin A 295.1 IU 5.9%
Vitamin B6 1.4 mg 69.9%
Vitamin B12 4.1 mcg 68.9%
Vitamin C 1.1 mg 1.9%
Vitamin D 39.7 mcg 9.9%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 15.9 mg 2.3%
Copper (Cu) 0.1 mg 5.7%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 84 mg 21%
Manganese (Mn) 0 mg 0%
Potassium (K) 1198.6 mg 34.2%
Phosphorus (P) 728.7 mg 72.9%
Selenium (Se) 164.1 mcg 234.5%
Zinc (Zn) 1.9 mg 12.6%