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 steak (227 g)
569.8 calories, 256.5 from fat
 
Carbs
28.4 g
 
Proteins
46.9 g
 
Fat
28.5 g
 
Sat. Fat
5.6 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 (a vital part of the body growth process), Vitamin B6 (helps decrease asthma attacks in severity and frequency), 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)
94%
Protein
10%
Carbs
5%
Fiber
44%
Fat
28%
Saturated Fat
48%
Cholesterol
41%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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190 min
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142 min
228 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

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

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: steak (227g)

* Amount Per Serving
Calories 569.8 cal
Calories from Fat 256.5 cal
% Daily Value
Total Fat 28.5 g 43.8%
Saturated Fat 5.6 g 28.1%
Cholesterol 143 mg 47.7%
Sodium 994.3 mg 41.4%
Total Carbohydrate 28.4 g 9.5%
Dietary Fiber 1.4 g 5.4%
Sugars (Added) 0 g 0%
Protein 46.9 g 93.8%
 
Vitamins
Vitamin A 264.8 IU 5.3%
Vitamin B6 1.1 mg 53.5%
Vitamin B12 3.2 mcg 53.3%
Vitamin C 0 mg 0%
Vitamin D 29.7 mcg 7.4%
Vitamin E 0 mg 0%
Vitamin K 15.9 mcg 19.9%
 
Minerals
Calcium (Ca) 79.5 mg 9.1%
Copper (Cu) 0.2 mg 7.9%
Iron (Fe) 2.6 mg 14.3%
Magnesium (Mg) 77.2 mg 19.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 982.9 mg 28.1%
Phosphorus (P) 615.2 mg 61.5%
Selenium (Se) 133.5 mcg 190.7%
Zinc (Zn) 1.9 mg 12.7%