Swordfish, coated, baked or broiled, fat not 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 oz, with bone, cooked (yield after bone removed) (19 g)
40.1 calories, 12.6 from fat
 
Carbs
2.5 g
 
Proteins
4.1 g
 
Fat
1.4 g
 
Sat. Fat
0.3 g

KEY FACTS

(learn about health benefits or risks)
  • 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 (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (instrumental for the metabolic processing of various nutrients).
  • 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)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(2.1 cal/g)
Nutrition Density
High
Density
(20.5 %/cal)
High Risk Components Density
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
8%
Protein
1%
Carbs
1%
Fiber
2%
Fat
2%
Saturated Fat
4%
Cholesterol
4%
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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: oz, with bone, cooked (yield after bone removed) (19g)

* Amount Per Serving
Calories 40.1 cal
Calories from Fat 12.6 cal
% Daily Value
Total Fat 1.4 g 2.1%
Saturated Fat 0.3 g 1.7%
Cholesterol 12.4 mg 4.1%
Sodium 83.2 mg 3.5%
Total Carbohydrate 2.5 g 0.8%
Dietary Fiber 0.1 g 0.5%
Sugars (Added) 0 g 0%
Protein 4.1 g 8.2%
 
Vitamins
Vitamin A 23.4 IU 0.5%
Vitamin B6 0.1 mg 4.7%
Vitamin B12 0.3 mcg 4.7%
Vitamin C 0 mg 0%
Vitamin D 2.6 mcg 0.7%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 6.8 mg 0.8%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.2 mg 1.2%
Magnesium (Mg) 6.7 mg 1.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 85.9 mg 2.5%
Phosphorus (P) 54 mg 5.4%
Selenium (Se) 11.7 mcg 16.7%
Zinc (Zn) 0.2 mg 1.1%