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 oz, boneless, raw (yield after cooking) (23 g)
48.1 calories, 24.3 from fat
 
Carbs
0 g
 
Proteins
5.5 g
 
Fat
2.7 g
 
Sat. Fat
0.6 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 (helps the regulation of hormones in the body), 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 improve the health of your bones).
  • 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)
11%
Protein
0%
Carbs
0%
Fiber
4%
Fat
3%
Saturated Fat
6%
Cholesterol
4%
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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, cooked

Serving Size: oz, boneless, raw (yield after cooking) (23g)

* Amount Per Serving
Calories 48.1 cal
Calories from Fat 24.3 cal
% Daily Value
Total Fat 2.7 g 4.2%
Saturated Fat 0.6 g 2.8%
Cholesterol 18.6 mg 6.2%
Sodium 100.7 mg 4.2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 5.5 g 11.1%
 
Vitamins
Vitamin A 28.4 IU 0.6%
Vitamin B6 0.1 mg 6.9%
Vitamin B12 0.4 mcg 6.8%
Vitamin C 0.1 mg 0.2%
Vitamin D 3.9 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 1 mcg 1.2%
 
Minerals
Calcium (Ca) 1.4 mg 0.2%
Copper (Cu) 0 mg 0.6%
Iron (Fe) 0.1 mg 0.6%
Magnesium (Mg) 8.3 mg 2.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 118 mg 3.4%
Phosphorus (P) 71.8 mg 7.2%
Selenium (Se) 16.1 mcg 23.1%
Zinc (Zn) 0.2 mg 1.2%