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 small fillet (170 g)
309.4 calories, 127.8 from fat
 
Carbs
0.2 g
 
Proteins
42.1 g
 
Fat
14.2 g
 
Sat. Fat
3.4 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 (helps provide effective digestion), Vitamin B6 (helps prevent formation of kidney stones), 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 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)
84%
Protein
0%
Carbs
0%
Fiber
22%
Fat
17%
Saturated Fat
47%
Cholesterol
31%
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

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 not added in cooking

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 309.4 cal
Calories from Fat 127.8 cal
% Daily Value
Total Fat 14.2 g 21.9%
Saturated Fat 3.4 g 17.2%
Cholesterol 141.1 mg 47%
Sodium 744.6 mg 31%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 42.1 g 84.2%
 
Vitamins
Vitamin A 221 IU 4.4%
Vitamin B6 1 mg 52.4%
Vitamin B12 3.1 mcg 51.6%
Vitamin C 0.9 mg 1.4%
Vitamin D 29.8 mcg 7.4%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 11.9 mg 1.7%
Copper (Cu) 0.1 mg 4.3%
Iron (Fe) 0.8 mg 4.5%
Magnesium (Mg) 62.9 mg 15.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 897.6 mg 25.6%
Phosphorus (P) 545.7 mg 54.6%
Selenium (Se) 122.9 mcg 175.6%
Zinc (Zn) 1.4 mg 9.4%