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 small fillet (170 g)
358.7 calories, 110.7 from fat
 
Carbs
22.3 g
 
Proteins
36.7 g
 
Fat
12.3 g
 
Sat. Fat
3.1 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 (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression), Vitamin B12 (helps prevent Alzheimer's disease) 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)
73%
Protein
7%
Carbs
4%
Fiber
19%
Fat
16%
Saturated Fat
37%
Cholesterol
31%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
120 min
48 min
90 min
143 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

Helps the regulation of hormones in the body; Stimulates the creation of antioxidants.

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: small fillet (170g)

* Amount Per Serving
Calories 358.7 cal
Calories from Fat 110.7 cal
% Daily Value
Total Fat 12.3 g 18.9%
Saturated Fat 3.1 g 15.5%
Cholesterol 110.5 mg 36.8%
Sodium 744.6 mg 31%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 36.7 g 73.4%
 
Vitamins
Vitamin A 209.7 IU 4.2%
Vitamin B6 0.8 mg 41.9%
Vitamin B12 2.5 mcg 41.7%
Vitamin C 0 mg 0%
Vitamin D 23.3 mcg 5.8%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 61.2 mg 6.8%
Copper (Cu) 0.1 mg 6.3%
Iron (Fe) 2 mg 11.1%
Magnesium (Mg) 59.5 mg 14.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 768.4 mg 22%
Phosphorus (P) 482.8 mg 48.3%
Selenium (Se) 104.6 mcg 149.4%
Zinc (Zn) 1.5 mg 10%