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 oz, boneless, cooked (28 g)
50.7 calories, 20.7 from fat
 
Carbs
0 g
 
Proteins
6.9 g
 
Fat
2.3 g
 
Sat. Fat
0.6 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 (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack) 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)
14%
Protein
0%
Carbs
0%
Fiber
4%
Fat
3%
Saturated Fat
8%
Cholesterol
5%
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

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, steamed or poached

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 50.7 cal
Calories from Fat 20.7 cal
% Daily Value
Total Fat 2.3 g 3.6%
Saturated Fat 0.6 g 2.8%
Cholesterol 23.2 mg 7.7%
Sodium 115.9 mg 4.8%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 6.9 g 13.8%
 
Vitamins
Vitamin A 35.5 IU 0.7%
Vitamin B6 0.2 mg 7.6%
Vitamin B12 0.5 mcg 8.5%
Vitamin C 0 mg 0%
Vitamin D 4.9 mcg 1.2%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 1.7 mg 0.3%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.1 mg 0.7%
Magnesium (Mg) 9.2 mg 2.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 125.2 mg 3.6%
Phosphorus (P) 80.9 mg 8.1%
Selenium (Se) 20.2 mcg 28.9%
Zinc (Zn) 0.2 mg 1.5%