Swordfish, coated, fried
✓
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 cup, cooked, flaked (136 g)
359 calories, 193.5 from fat
 
Carbs
13.2 g
 
Proteins
26.5 g
 
Fat
21.5 g
 
Sat. Fat
4 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, fried 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 (15.5%/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), Vitamin K (helps prevent cancer) and Potassium (it plays an important role for normal muscle contraction).
  • Swordfish, coated, fried contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.6 cal/g)
High
Density
(15.5 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
53%
Protein
4%
Carbs
3%
Fiber
33%
Fat
20%
Saturated Fat
41%
Cholesterol
22%
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

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, coated, fried

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 359 cal
Calories from Fat 193.5 cal
% Daily Value
Total Fat 21.5 g 33.1%
Saturated Fat 4 g 19.9%
Cholesterol 122.4 mg 40.8%
Sodium 534.5 mg 22.3%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 26.5 g 53.1%
 
Vitamins
Vitamin A 185.9 IU 3.7%
Vitamin B6 0.6 mg 30%
Vitamin B12 1.6 mcg 27%
Vitamin C 0 mg 0%
Vitamin D 16.2 mcg 4%
Vitamin E 0 mg 0%
Vitamin K 14.6 mcg 18.2%
 
Minerals
Calcium (Ca) 46.2 mg 4.1%
Copper (Cu) 0.1 mg 5%
Iron (Fe) 1.6 mg 8.6%
Magnesium (Mg) 42.2 mg 10.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 533.1 mg 15.2%
Phosphorus (P) 346.8 mg 34.7%
Selenium (Se) 74.3 mcg 106.1%
Zinc (Zn) 1.2 mg 7.9%