Swordfish, steamed or poached

✓

Small Fillet

170 g

✓

Medium Fillet

227 g

✓

Large Fillet

340 g

✓

Steak

227 g

✓

Cup, Cooked, Flaked

136 g

✓

Oz, Boneless, Raw (yield After Cooking)

23 g

✓

Oz, Boneless, Cooked

28 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

11 g

✓

Cubic Inch, Boneless, Cooked

17 g

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• 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 (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency) 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).

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Calories

Nutrition

Risky Content

Medium Density (1.8 cal/g)

High Density (25.3 %/cal)

Medium Density (0.5 %/g)

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11% Protein

0% Carbs

0% Fiber

3% Fat

2%

Saturated Fat

6% Cholesterol

4% Sodium

0%

Added Sugar

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