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 small fillet (170 g)
355.3 calories, 180.9 from fat
 
Carbs
0.2 g
 
Proteins
40.9 g
 
Fat
20.1 g
 
Sat. Fat
4.1 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 (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin B12 (helps prevent Alzheimer's disease) 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)
82%
Protein
0%
Carbs
0%
Fiber
31%
Fat
21%
Saturated Fat
46%
Cholesterol
31%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
118 min
47 min
89 min
142 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

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, cooked

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 355.3 cal
Calories from Fat 180.9 cal
% Daily Value
Total Fat 20.1 g 30.9%
Saturated Fat 4.1 g 20.7%
Cholesterol 137.7 mg 45.9%
Sodium 744.6 mg 31%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 40.9 g 81.8%
 
Vitamins
Vitamin A 209.7 IU 4.2%
Vitamin B6 1 mg 50.8%
Vitamin B12 3 mcg 50.2%
Vitamin C 0.9 mg 1.4%
Vitamin D 28.9 mcg 7.2%
Vitamin E 0 mg 0%
Vitamin K 7.1 mcg 8.9%
 
Minerals
Calcium (Ca) 10.2 mg 1.7%
Copper (Cu) 0.1 mg 4.1%
Iron (Fe) 0.8 mg 4.4%
Magnesium (Mg) 61.2 mg 15.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 872.1 mg 24.9%
Phosphorus (P) 530.4 mg 53%
Selenium (Se) 119.3 mcg 170.5%
Zinc (Zn) 1.4 mg 9.2%