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 (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (reduces the risk of heart attack) and Potassium (plays an important role in the process of keeping brain function normal level).
  • 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

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
103 min
41 min
77 min
123 min

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%