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 medium fillet (227 g)
410.9 calories, 171 from fat
 
Carbs
0 g
 
Proteins
56.1 g
 
Fat
19 g
 
Sat. Fat
4.6 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 (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps prevent formation of kidney stones) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • 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)
112%
Protein
0%
Carbs
0%
Fiber
29%
Fat
23%
Saturated Fat
63%
Cholesterol
39%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B12

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

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, steamed or poached

Serving Size: medium fillet (227g)

* Amount Per Serving
Calories 410.9 cal
Calories from Fat 171 cal
% Daily Value
Total Fat 19 g 29.2%
Saturated Fat 4.6 g 22.9%
Cholesterol 188.4 mg 62.8%
Sodium 939.8 mg 39.2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 56.1 g 112.2%
 
Vitamins
Vitamin A 287.5 IU 5.8%
Vitamin B6 1.2 mg 62%
Vitamin B12 4.1 mcg 68.9%
Vitamin C 0 mg 0%
Vitamin D 39.7 mcg 9.9%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 13.6 mg 2.3%
Copper (Cu) 0.1 mg 5.6%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 74.9 mg 18.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 1014.7 mg 29%
Phosphorus (P) 656 mg 65.6%
Selenium (Se) 163.9 mcg 234.1%
Zinc (Zn) 1.9 mg 12.6%