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 steak (227 g)
599.3 calories, 323.1 from fat
 
Carbs
22.1 g
 
Proteins
44.3 g
 
Fat
35.9 g
 
Sat. Fat
6.6 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 (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps prevent formation of kidney stones), Vitamin B12 (helps prevent Alzheimer's disease), Vitamin K (fights Alzheimer's disease) and Potassium (helps prevent muscle cramps).
  • 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)
89%
Protein
7%
Carbs
5%
Fiber
55%
Fat
33%
Saturated Fat
68%
Cholesterol
37%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
200 min
80 min
150 min
240 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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, coated, fried

Serving Size: steak (227g)

* Amount Per Serving
Calories 599.3 cal
Calories from Fat 323.1 cal
% Daily Value
Total Fat 35.9 g 55.2%
Saturated Fat 6.6 g 33.2%
Cholesterol 204.3 mg 68.1%
Sodium 892.1 mg 37.2%
Total Carbohydrate 22.1 g 7.4%
Dietary Fiber 1.4 g 5.4%
Sugars (Added) 0 g 0%
Protein 44.3 g 88.6%
 
Vitamins
Vitamin A 310.2 IU 6.2%
Vitamin B6 1 mg 50.1%
Vitamin B12 2.7 mcg 45%
Vitamin C 0 mg 0%
Vitamin D 27 mcg 6.8%
Vitamin E 0 mg 0%
Vitamin K 24.3 mcg 30.4%
 
Minerals
Calcium (Ca) 77.2 mg 6.8%
Copper (Cu) 0.2 mg 8.4%
Iron (Fe) 2.6 mg 14.4%
Magnesium (Mg) 70.4 mg 17.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 889.8 mg 25.4%
Phosphorus (P) 578.9 mg 57.9%
Selenium (Se) 123.9 mcg 177.1%
Zinc (Zn) 2 mg 13.2%