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 small fillet (170 g)
448.8 calories, 242.1 from fat
 
Carbs
16.5 g
 
Proteins
33.2 g
 
Fat
26.9 g
 
Sat. Fat
5 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 prevent formation of kidney stones), Vitamin B12 (helps you to get a good night's sleep), 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)
66%
Protein
6%
Carbs
4%
Fiber
41%
Fat
25%
Saturated Fat
51%
Cholesterol
28%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
150 min
60 min
112 min
180 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

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: small fillet (170g)

* Amount Per Serving
Calories 448.8 cal
Calories from Fat 242.1 cal
% Daily Value
Total Fat 26.9 g 41.3%
Saturated Fat 5 g 24.9%
Cholesterol 153 mg 51%
Sodium 668.1 mg 27.8%
Total Carbohydrate 16.5 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.2 g 66.4%
 
Vitamins
Vitamin A 232.3 IU 4.6%
Vitamin B6 0.7 mg 37.5%
Vitamin B12 2 mcg 33.7%
Vitamin C 0 mg 0%
Vitamin D 20.2 mcg 5.1%
Vitamin E 0 mg 0%
Vitamin K 18.2 mcg 22.7%
 
Minerals
Calcium (Ca) 57.8 mg 5.1%
Copper (Cu) 0.1 mg 6.3%
Iron (Fe) 1.9 mg 10.8%
Magnesium (Mg) 52.7 mg 13.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 666.4 mg 19%
Phosphorus (P) 433.5 mg 43.4%
Selenium (Se) 92.8 mcg 132.6%
Zinc (Zn) 1.5 mg 9.9%