Swordfish, coated, 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)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 oz, boneless, cooked (28 g)
59.1 calories, 18 from fat
 
Carbs
3.7 g
 
Proteins
6 g
 
Fat
2 g
 
Sat. Fat
0.5 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, 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 (0.07 cal/oz).
  • Rich in vitamins and minerals (20.5%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps cure depression), Vitamin B12 (helps you to get a good night's sleep) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Swordfish, coated, 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 (43% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(20.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
12%
Protein
1%
Carbs
1%
Fiber
3%
Fat
3%
Saturated Fat
6%
Cholesterol
5%
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

Important for the stimulation of antibodies; 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 not added in cooking

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 59.1 cal
Calories from Fat 18 cal
% Daily Value
Total Fat 2 g 3.1%
Saturated Fat 0.5 g 2.6%
Cholesterol 18.2 mg 6.1%
Sodium 122.6 mg 5.1%
Total Carbohydrate 3.7 g 1.2%
Dietary Fiber 0.2 g 0.7%
Sugars (Added) 0 g 0%
Protein 6 g 12.1%
 
Vitamins
Vitamin A 34.5 IU 0.7%
Vitamin B6 0.1 mg 6.9%
Vitamin B12 0.4 mcg 6.9%
Vitamin C 0 mg 0%
Vitamin D 3.8 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 10.1 mg 1.1%
Copper (Cu) 0 mg 1%
Iron (Fe) 0.3 mg 1.8%
Magnesium (Mg) 9.8 mg 2.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 126.6 mg 3.6%
Phosphorus (P) 79.5 mg 8%
Selenium (Se) 17.2 mcg 24.6%
Zinc (Zn) 0.2 mg 1.6%