Swordfish, steamed or poached
✓
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, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
246.2 calories, 102.6 from fat
 
Carbs
0 g
 
Proteins
33.6 g
 
Fat
11.4 g
 
Sat. Fat
2.7 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (25.3%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Swordfish, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (49% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(1.8 cal/g)
Nutrition Density
High
Density
(25.3 %/cal)
High Risk Components Density
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
67%
Protein
0%
Carbs
0%
Fiber
18%
Fat
14%
Saturated Fat
38%
Cholesterol
24%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
82 min
33 min
62 min
98 min

VITAMINS

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

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

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, steamed or poached

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

* Amount Per Serving
Calories 246.2 cal
Calories from Fat 102.6 cal
% Daily Value
Total Fat 11.4 g 17.5%
Saturated Fat 2.7 g 13.7%
Cholesterol 112.9 mg 37.6%
Sodium 563 mg 23.5%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 33.6 g 67.2%
 
Vitamins
Vitamin A 172.3 IU 3.4%
Vitamin B6 0.7 mg 37.1%
Vitamin B12 2.5 mcg 41.3%
Vitamin C 0 mg 0%
Vitamin D 23.8 mcg 6%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 8.2 mg 1.4%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 0.7 mg 3.6%
Magnesium (Mg) 44.9 mg 11.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 607.9 mg 17.4%
Phosphorus (P) 393 mg 39.3%
Selenium (Se) 98.2 mcg 140.3%
Zinc (Zn) 1.1 mg 7.5%