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 steak (227 g)
569.8 calories, 256.5 from fat
 
Carbs
28.4 g
 
Proteins
46.9 g
 
Fat
28.5 g
 
Sat. Fat
5.6 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 (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps you to get a good night's sleep) and Potassium (instrumental for the metabolic processing of various nutrients).
  • 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)
94%
Protein
10%
Carbs
5%
Fiber
44%
Fat
28%
Saturated Fat
48%
Cholesterol
41%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: steak (227g)

* Amount Per Serving
Calories 569.8 cal
Calories from Fat 256.5 cal
% Daily Value
Total Fat 28.5 g 43.8%
Saturated Fat 5.6 g 28.1%
Cholesterol 143 mg 47.7%
Sodium 994.3 mg 41.4%
Total Carbohydrate 28.4 g 9.5%
Dietary Fiber 1.4 g 5.4%
Sugars (Added) 0 g 0%
Protein 46.9 g 93.8%
 
Vitamins
Vitamin A 264.8 IU 5.3%
Vitamin B6 1.1 mg 53.5%
Vitamin B12 3.2 mcg 53.3%
Vitamin C 0 mg 0%
Vitamin D 29.7 mcg 7.4%
Vitamin E 0 mg 0%
Vitamin K 15.9 mcg 19.9%
 
Minerals
Calcium (Ca) 79.5 mg 9.1%
Copper (Cu) 0.2 mg 7.9%
Iron (Fe) 2.6 mg 14.3%
Magnesium (Mg) 77.2 mg 19.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 982.9 mg 28.1%
Phosphorus (P) 615.2 mg 61.5%
Selenium (Se) 133.5 mcg 190.7%
Zinc (Zn) 1.9 mg 12.7%