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 (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack) and Potassium (helps prevent muscle cramps).
  • 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; Helps the regulation of hormones in the body.

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%