Swordfish, 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)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 large fillet (340 g)
710.6 calories, 361.8 from fat
 
Carbs
0.3 g
 
Proteins
81.8 g
 
Fat
40.2 g
 
Sat. Fat
8.3 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, 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 (0.07 cal/oz).
  • Rich in vitamins and minerals (22.8%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B6 (helps prevent formation of kidney stones), Vitamin B12 (helps you to get a good night's sleep) and Potassium (instrumental for the metabolic processing of various nutrients).
  • Swordfish, 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 (48% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(2.1 cal/g)
Nutrition Density
High
Density
(22.8 %/cal)
High Risk Components Density
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
164%
Protein
0%
Carbs
0%
Fiber
62%
Fat
42%
Saturated Fat
92%
Cholesterol
62%
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

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, baked or broiled, fat added in cooking

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 710.6 cal
Calories from Fat 361.8 cal
% Daily Value
Total Fat 40.2 g 61.8%
Saturated Fat 8.3 g 41.5%
Cholesterol 275.4 mg 91.8%
Sodium 1489.2 mg 62.1%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 81.8 g 163.6%
 
Vitamins
Vitamin A 419.3 IU 8.4%
Vitamin B6 2 mg 101.7%
Vitamin B12 6 mcg 100.3%
Vitamin C 1.7 mg 2.8%
Vitamin D 57.8 mcg 14.5%
Vitamin E 0 mg 0%
Vitamin K 14.3 mcg 17.9%
 
Minerals
Calcium (Ca) 20.4 mg 3.4%
Copper (Cu) 0.2 mg 8.2%
Iron (Fe) 1.6 mg 8.9%
Magnesium (Mg) 122.4 mg 30.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 1744.2 mg 49.8%
Phosphorus (P) 1060.8 mg 106.1%
Selenium (Se) 238.7 mcg 341%
Zinc (Zn) 2.8 mg 18.4%