Swordfish, coated, baked or broiled, fat added in cooking
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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)
426.7 calories, 191.7 from fat
 
Carbs
21.3 g
 
Proteins
35.1 g
 
Fat
21.3 g
 
Sat. Fat
4.2 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.09 cal/oz).
  • Rich in vitamins and minerals (17.1%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (it plays an important role for normal muscle contraction).
  • Swordfish, coated, baked or broiled, fat 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 (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.5 cal/g)
High
Density
(17.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
70%
Protein
7%
Carbs
4%
Fiber
33%
Fat
21%
Saturated Fat
36%
Cholesterol
31%
Sodium
0%
Added Sugar

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VITAMINS

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

MINERALS

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

Great source of Selenium

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, coated, baked or broiled, fat added in cooking

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 426.7 cal
Calories from Fat 191.7 cal
% Daily Value
Total Fat 21.3 g 32.8%
Saturated Fat 4.2 g 21.1%
Cholesterol 107.1 mg 35.7%
Sodium 744.6 mg 31%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 35.1 g 70.2%
 
Vitamins
Vitamin A 198.3 IU 4%
Vitamin B6 0.8 mg 40%
Vitamin B12 2.4 mcg 40%
Vitamin C 0 mg 0%
Vitamin D 22.3 mcg 5.6%
Vitamin E 0 mg 0%
Vitamin K 11.9 mcg 14.9%
 
Minerals
Calcium (Ca) 59.5 mg 6.8%
Copper (Cu) 0.1 mg 6%
Iron (Fe) 1.9 mg 10.7%
Magnesium (Mg) 57.8 mg 14.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 736.1 mg 21%
Phosphorus (P) 460.7 mg 46.1%
Selenium (Se) 100 mcg 142.8%
Zinc (Zn) 1.4 mg 9.5%