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 steak (227 g)
474.4 calories, 241.2 from fat
 
Carbs
0.2 g
 
Proteins
54.6 g
 
Fat
26.8 g
 
Sat. Fat
5.5 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • 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)
109%
Protein
0%
Carbs
0%
Fiber
41%
Fat
28%
Saturated Fat
61%
Cholesterol
41%
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

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, cooked

Serving Size: steak (227g)

* Amount Per Serving
Calories 474.4 cal
Calories from Fat 241.2 cal
% Daily Value
Total Fat 26.8 g 41.2%
Saturated Fat 5.5 g 27.7%
Cholesterol 183.9 mg 61.3%
Sodium 994.3 mg 41.4%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 54.6 g 109.2%
 
Vitamins
Vitamin A 280 IU 5.6%
Vitamin B6 1.4 mg 67.9%
Vitamin B12 4 mcg 67%
Vitamin C 1.1 mg 1.9%
Vitamin D 38.6 mcg 9.6%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 13.6 mg 2.3%
Copper (Cu) 0.1 mg 5.4%
Iron (Fe) 1.1 mg 5.9%
Magnesium (Mg) 81.7 mg 20.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 1164.5 mg 33.3%
Phosphorus (P) 708.2 mg 70.8%
Selenium (Se) 159.4 mcg 227.6%
Zinc (Zn) 1.8 mg 12.3%