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, with bone, raw (yield after cooking, bone removed) (18 g)
38 calories, 11.7 from fat
 
Carbs
2.4 g
 
Proteins
3.9 g
 
Fat
1.3 g
 
Sat. Fat
0.3 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 (a powerful booster of heart health), 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 (instrumental for the metabolic processing of various nutrients).
  • 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)
8%
Protein
1%
Carbs
0%
Fiber
2%
Fat
2%
Saturated Fat
4%
Cholesterol
3%
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; 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 not added in cooking

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (18g)

* Amount Per Serving
Calories 38 cal
Calories from Fat 11.7 cal
% Daily Value
Total Fat 1.3 g 2%
Saturated Fat 0.3 g 1.6%
Cholesterol 11.7 mg 3.9%
Sodium 78.8 mg 3.3%
Total Carbohydrate 2.4 g 0.8%
Dietary Fiber 0.1 g 0.4%
Sugars (Added) 0 g 0%
Protein 3.9 g 7.8%
 
Vitamins
Vitamin A 22.2 IU 0.4%
Vitamin B6 0.1 mg 4.4%
Vitamin B12 0.3 mcg 4.4%
Vitamin C 0 mg 0%
Vitamin D 2.5 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 6.5 mg 0.7%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.2 mg 1.2%
Magnesium (Mg) 6.3 mg 1.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 81.4 mg 2.3%
Phosphorus (P) 51.1 mg 5.1%
Selenium (Se) 11.1 mcg 15.8%
Zinc (Zn) 0.2 mg 1.1%