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 small fillet (170 g)
307.7 calories, 127.8 from fat
 
Carbs
0 g
 
Proteins
42 g
 
Fat
14.2 g
 
Sat. Fat
3.4 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 (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps cure depression) and Potassium (instrumental for the metabolic processing of various nutrients).
  • 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)
84%
Protein
0%
Carbs
0%
Fiber
22%
Fat
17%
Saturated Fat
47%
Cholesterol
29%
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

Stimulates the creation of antioxidants; 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: small fillet (170g)

* Amount Per Serving
Calories 307.7 cal
Calories from Fat 127.8 cal
% Daily Value
Total Fat 14.2 g 21.9%
Saturated Fat 3.4 g 17.1%
Cholesterol 141.1 mg 47%
Sodium 703.8 mg 29.3%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 42 g 84%
 
Vitamins
Vitamin A 215.3 IU 4.3%
Vitamin B6 0.9 mg 46.4%
Vitamin B12 3.1 mcg 51.6%
Vitamin C 0 mg 0%
Vitamin D 29.8 mcg 7.4%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 10.2 mg 1.7%
Copper (Cu) 0.1 mg 4.2%
Iron (Fe) 0.8 mg 4.5%
Magnesium (Mg) 56.1 mg 14%
Manganese (Mn) 0 mg 0%
Potassium (K) 759.9 mg 21.7%
Phosphorus (P) 491.3 mg 49.1%
Selenium (Se) 122.7 mcg 175.3%
Zinc (Zn) 1.4 mg 9.4%