Swordfish, baked or broiled, fat not added in cooking
✓
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, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 small fillet (170 g)
309.4 calories, 127.8 from fat
 
Carbs
0.2 g
 
Proteins
42.1 g
 
Fat
14.2 g
 
Sat. Fat
3.4 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, baked or broiled, fat not added in cooking 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 (26.4%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps improve the health of your bones).
  • Swordfish, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (50% 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
(26.4 %/cal)
Medium
Density
(0.6 %/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
31%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B6

Helps decrease asthma attacks in severity and frequency; Reduces the risk of heart attack.

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, baked or broiled, fat not added in cooking

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 309.4 cal
Calories from Fat 127.8 cal
% Daily Value
Total Fat 14.2 g 21.9%
Saturated Fat 3.4 g 17.2%
Cholesterol 141.1 mg 47%
Sodium 744.6 mg 31%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 42.1 g 84.2%
 
Vitamins
Vitamin A 221 IU 4.4%
Vitamin B6 1 mg 52.4%
Vitamin B12 3.1 mcg 51.6%
Vitamin C 0.9 mg 1.4%
Vitamin D 29.8 mcg 7.4%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 11.9 mg 1.7%
Copper (Cu) 0.1 mg 4.3%
Iron (Fe) 0.8 mg 4.5%
Magnesium (Mg) 62.9 mg 15.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 897.6 mg 25.6%
Phosphorus (P) 545.7 mg 54.6%
Selenium (Se) 122.9 mcg 175.6%
Zinc (Zn) 1.4 mg 9.4%