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 steak (227 g)
479 calories, 147.6 from fat
 
Carbs
29.7 g
 
Proteins
49 g
 
Fat
16.4 g
 
Sat. Fat
4.1 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 (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps prevent muscle cramps).
  • 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
Medium
Density
(2.1 cal/g)
High
Density
(20.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
98%
Protein
10%
Carbs
5%
Fiber
25%
Fat
21%
Saturated Fat
49%
Cholesterol
41%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
160 min
64 min
120 min
192 min

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; 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: steak (227g)

* Amount Per Serving
Calories 479 cal
Calories from Fat 147.6 cal
% Daily Value
Total Fat 16.4 g 25.3%
Saturated Fat 4.1 g 20.7%
Cholesterol 147.6 mg 49.2%
Sodium 994.3 mg 41.4%
Total Carbohydrate 29.7 g 9.9%
Dietary Fiber 1.4 g 5.4%
Sugars (Added) 0 g 0%
Protein 49 g 98.1%
 
Vitamins
Vitamin A 280 IU 5.6%
Vitamin B6 1.1 mg 56%
Vitamin B12 3.3 mcg 55.6%
Vitamin C 0 mg 0%
Vitamin D 31.1 mcg 7.8%
Vitamin E 0 mg 0%
Vitamin K 1.8 mcg 2.3%
 
Minerals
Calcium (Ca) 81.7 mg 9.1%
Copper (Cu) 0.2 mg 8.4%
Iron (Fe) 2.7 mg 14.8%
Magnesium (Mg) 79.5 mg 19.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 1026 mg 29.3%
Phosphorus (P) 644.7 mg 64.5%
Selenium (Se) 139.6 mcg 199.4%
Zinc (Zn) 2 mg 13.3%