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 large fillet (340 g)
853.4 calories, 383.4 from fat
 
Carbs
42.6 g
 
Proteins
70.2 g
 
Fat
42.6 g
 
Sat. Fat
8.4 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 (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), 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, 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)
140%
Protein
14%
Carbs
8%
Fiber
66%
Fat
42%
Saturated Fat
71%
Cholesterol
62%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
284 min
114 min
213 min
341 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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 853.4 cal
Calories from Fat 383.4 cal
% Daily Value
Total Fat 42.6 g 65.6%
Saturated Fat 8.4 g 42.1%
Cholesterol 214.2 mg 71.4%
Sodium 1489.2 mg 62.1%
Total Carbohydrate 42.6 g 14.2%
Dietary Fiber 2 g 8.2%
Sugars (Added) 0 g 0%
Protein 70.2 g 140.4%
 
Vitamins
Vitamin A 396.7 IU 7.9%
Vitamin B6 1.6 mg 80.1%
Vitamin B12 4.8 mcg 79.9%
Vitamin C 0 mg 0%
Vitamin D 44.5 mcg 11.1%
Vitamin E 0 mg 0%
Vitamin K 23.8 mcg 29.8%
 
Minerals
Calcium (Ca) 119 mg 13.6%
Copper (Cu) 0.2 mg 11.9%
Iron (Fe) 3.8 mg 21.3%
Magnesium (Mg) 115.6 mg 28.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 1472.2 mg 42.1%
Phosphorus (P) 921.4 mg 92.1%
Selenium (Se) 199.9 mcg 285.6%
Zinc (Zn) 2.9 mg 19%