Swordfish, coated, baked or broiled, fat not added in cooking

✓

Small Fillet

170 g

✓

Medium Fillet

227 g

✓

Large Fillet

340 g

✓

Steak

227 g

✓

Cup, Cooked, Flaked

136 g

✓

Oz, Boneless, Raw (yield After Cooking)

27 g

✓

Oz, Boneless, Cooked

28 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, Cooked

17 g

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• Swordfish, coated, baked or broiled, fat not 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 (20.5%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps prevent formation of kidney stones), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps improve the health of your bones).
• Swordfish, coated, baked or broiled, fat not 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 (43% of DV/100g)!

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Calories

Nutrition

Risky Content

Medium Density (2.1 cal/g)

High Density (20.5 %/cal)

Medium Density (0.5 %/g)

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147% Protein

15% Carbs

8% Fiber

38% Fat

31%

Saturated Fat

74% Cholesterol

62% Sodium

0%

Added Sugar

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