Swordfish, cooked
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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)
284.2 calories, 144.9 from fat
 
Carbs
0.1 g
 
Proteins
32.7 g
 
Fat
16.1 g
 
Sat. Fat
3.3 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, cooked 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 (22.8%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps prevent muscle cramps).
  • Swordfish, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (48% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(22.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
65%
Protein
0%
Carbs
0%
Fiber
25%
Fat
17%
Saturated Fat
37%
Cholesterol
25%
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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, cooked

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

* Amount Per Serving
Calories 284.2 cal
Calories from Fat 144.9 cal
% Daily Value
Total Fat 16.1 g 24.7%
Saturated Fat 3.3 g 16.6%
Cholesterol 110.2 mg 36.7%
Sodium 595.7 mg 24.8%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 32.7 g 65.4%
 
Vitamins
Vitamin A 167.7 IU 3.4%
Vitamin B6 0.8 mg 40.7%
Vitamin B12 2.4 mcg 40.1%
Vitamin C 0.7 mg 1.1%
Vitamin D 23.1 mcg 5.8%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.1%
 
Minerals
Calcium (Ca) 8.2 mg 1.4%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 0.6 mg 3.6%
Magnesium (Mg) 49 mg 12.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 697.7 mg 19.9%
Phosphorus (P) 424.3 mg 42.4%
Selenium (Se) 95.5 mcg 136.4%
Zinc (Zn) 1.1 mg 7.3%