Swordfish, cooked
✓
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 cup, cooked, flaked (136 g)
284.2 calories, 144.9 from fat
 
Carbs
0.1 g
 
Proteins
32.7 g
 
Fat
16.1 g
 
Sat. Fat
3.3 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, cooked 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 (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, cooked 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
Medium
Density
(2.1 cal/g)
High
Density
(22.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
65%
Protein
0%
Carbs
0%
Fiber
25%
Fat
17%
Saturated Fat
37%
Cholesterol
25%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, cooked

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 284.2 cal
Calories from Fat 144.9 cal
% Daily Value
Total Fat 16.1 g 24.7%
Saturated Fat 3.3 g 16.6%
Cholesterol 110.2 mg 36.7%
Sodium 595.7 mg 24.8%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 32.7 g 65.4%
 
Vitamins
Vitamin A 167.7 IU 3.4%
Vitamin B6 0.8 mg 40.7%
Vitamin B12 2.4 mcg 40.1%
Vitamin C 0.7 mg 1.1%
Vitamin D 23.1 mcg 5.8%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.1%
 
Minerals
Calcium (Ca) 8.2 mg 1.4%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 0.6 mg 3.6%
Magnesium (Mg) 49 mg 12.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 697.7 mg 19.9%
Phosphorus (P) 424.3 mg 42.4%
Selenium (Se) 95.5 mcg 136.4%
Zinc (Zn) 1.1 mg 7.3%