Swordfish, steamed or poached
✓
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, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
246.2 calories, 102.6 from fat
 
Carbs
0 g
 
Proteins
33.6 g
 
Fat
11.4 g
 
Sat. Fat
2.7 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (25.3%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Swordfish, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (49% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(25.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
67%
Protein
0%
Carbs
0%
Fiber
18%
Fat
14%
Saturated Fat
38%
Cholesterol
24%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B12

Helps you to get a good night's sleep; Helps prevent Alzheimer's disease.

MINERALS

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

Great source of Selenium

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

NUTRITION LABEL

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

Nutrition Facts

Swordfish, steamed or poached

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

* Amount Per Serving
Calories 246.2 cal
Calories from Fat 102.6 cal
% Daily Value
Total Fat 11.4 g 17.5%
Saturated Fat 2.7 g 13.7%
Cholesterol 112.9 mg 37.6%
Sodium 563 mg 23.5%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 33.6 g 67.2%
 
Vitamins
Vitamin A 172.3 IU 3.4%
Vitamin B6 0.7 mg 37.1%
Vitamin B12 2.5 mcg 41.3%
Vitamin C 0 mg 0%
Vitamin D 23.8 mcg 6%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 8.2 mg 1.4%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 0.7 mg 3.6%
Magnesium (Mg) 44.9 mg 11.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 607.9 mg 17.4%
Phosphorus (P) 393 mg 39.3%
Selenium (Se) 98.2 mcg 140.3%
Zinc (Zn) 1.1 mg 7.5%