Swordfish, coated, 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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 cup, cooked, flaked (136 g)
341.4 calories, 153.9 from fat
 
Carbs
17 g
 
Proteins
28.1 g
 
Fat
17.1 g
 
Sat. Fat
3.4 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, 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 (0.09 cal/oz).
  • Rich in vitamins and minerals (17.1%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps prevent muscle cramps).
  • Swordfish, coated, 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 (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.5 cal/g)
High
Density
(17.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
56%
Protein
6%
Carbs
3%
Fiber
26%
Fat
17%
Saturated Fat
29%
Cholesterol
25%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
114 min
46 min
85 min
137 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

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, coated, baked or broiled, fat added in cooking

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 341.4 cal
Calories from Fat 153.9 cal
% Daily Value
Total Fat 17.1 g 26.2%
Saturated Fat 3.4 g 16.9%
Cholesterol 85.7 mg 28.6%
Sodium 595.7 mg 24.8%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 28.1 g 56.2%
 
Vitamins
Vitamin A 158.7 IU 3.2%
Vitamin B6 0.6 mg 32%
Vitamin B12 1.9 mcg 32%
Vitamin C 0 mg 0%
Vitamin D 17.8 mcg 4.5%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 47.6 mg 5.4%
Copper (Cu) 0.1 mg 4.8%
Iron (Fe) 1.5 mg 8.5%
Magnesium (Mg) 46.2 mg 11.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 588.9 mg 16.8%
Phosphorus (P) 368.6 mg 36.9%
Selenium (Se) 80 mcg 114.2%
Zinc (Zn) 1.1 mg 7.6%