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 small fillet (170 g)
426.7 calories, 191.7 from fat
 
Carbs
21.3 g
 
Proteins
35.1 g
 
Fat
21.3 g
 
Sat. Fat
4.2 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 (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 (helps improve the health of your bones).
  • 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)
70%
Protein
7%
Carbs
4%
Fiber
33%
Fat
21%
Saturated Fat
36%
Cholesterol
31%
Sodium
0%
Added Sugar

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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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 426.7 cal
Calories from Fat 191.7 cal
% Daily Value
Total Fat 21.3 g 32.8%
Saturated Fat 4.2 g 21.1%
Cholesterol 107.1 mg 35.7%
Sodium 744.6 mg 31%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 35.1 g 70.2%
 
Vitamins
Vitamin A 198.3 IU 4%
Vitamin B6 0.8 mg 40%
Vitamin B12 2.4 mcg 40%
Vitamin C 0 mg 0%
Vitamin D 22.3 mcg 5.6%
Vitamin E 0 mg 0%
Vitamin K 11.9 mcg 14.9%
 
Minerals
Calcium (Ca) 59.5 mg 6.8%
Copper (Cu) 0.1 mg 6%
Iron (Fe) 1.9 mg 10.7%
Magnesium (Mg) 57.8 mg 14.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 736.1 mg 21%
Phosphorus (P) 460.7 mg 46.1%
Selenium (Se) 100 mcg 142.8%
Zinc (Zn) 1.4 mg 9.5%