Swordfish, cooked
✓
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)
355.3 calories, 180.9 from fat
 
Carbs
0.2 g
 
Proteins
40.9 g
 
Fat
20.1 g
 
Sat. Fat
4.1 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (22.8%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression), Vitamin B12 (helps you to get a good night's sleep) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Swordfish, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (48% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(22.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
82%
Protein
0%
Carbs
0%
Fiber
31%
Fat
21%
Saturated Fat
46%
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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, cooked

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 355.3 cal
Calories from Fat 180.9 cal
% Daily Value
Total Fat 20.1 g 30.9%
Saturated Fat 4.1 g 20.7%
Cholesterol 137.7 mg 45.9%
Sodium 744.6 mg 31%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 40.9 g 81.8%
 
Vitamins
Vitamin A 209.7 IU 4.2%
Vitamin B6 1 mg 50.8%
Vitamin B12 3 mcg 50.2%
Vitamin C 0.9 mg 1.4%
Vitamin D 28.9 mcg 7.2%
Vitamin E 0 mg 0%
Vitamin K 7.1 mcg 8.9%
 
Minerals
Calcium (Ca) 10.2 mg 1.7%
Copper (Cu) 0.1 mg 4.1%
Iron (Fe) 0.8 mg 4.4%
Magnesium (Mg) 61.2 mg 15.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 872.1 mg 24.9%
Phosphorus (P) 530.4 mg 53%
Selenium (Se) 119.3 mcg 170.5%
Zinc (Zn) 1.4 mg 9.2%