Swordfish, coated, baked or broiled, fat not added in cooking

✓

Small Fillet

170 g

✓

Medium Fillet

227 g

✓

Large Fillet

340 g

✓

Steak

227 g

✓

Cup, Cooked, Flaked

136 g

✓

Oz, Boneless, Raw (yield After Cooking)

27 g

✓

Oz, Boneless, Cooked

28 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, Cooked

17 g

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• 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 (helps the regulation of hormones in the body), 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 (it plays an important role for normal muscle contraction).
• 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)!

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Calories

Nutrition

Risky Content

Medium Density (2.1 cal/g)

High Density (20.5 %/cal)

Medium Density (0.5 %/g)

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98% Protein

10% Carbs

5% Fiber

25% Fat

21%

Saturated Fat

49% Cholesterol

41% Sodium

0%

Added Sugar

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