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 large fillet (340 g)
615.4 calories, 255.6 from fat
 
Carbs
0 g
 
Proteins
84 g
 
Fat
28.4 g
 
Sat. Fat
6.9 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 (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps prevent formation of kidney stones) and Potassium (it plays an important role for normal muscle contraction).
  • 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
Medium
Density
(1.8 cal/g)
High
Density
(25.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
168%
Protein
0%
Carbs
0%
Fiber
44%
Fat
34%
Saturated Fat
94%
Cholesterol
59%
Sodium
0%
Added Sugar

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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

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, steamed or poached

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 615.4 cal
Calories from Fat 255.6 cal
% Daily Value
Total Fat 28.4 g 43.7%
Saturated Fat 6.9 g 34.3%
Cholesterol 282.2 mg 94.1%
Sodium 1407.6 mg 58.7%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 84 g 168.1%
 
Vitamins
Vitamin A 430.7 IU 8.6%
Vitamin B6 1.9 mg 92.8%
Vitamin B12 6.2 mcg 103.1%
Vitamin C 0 mg 0%
Vitamin D 59.5 mcg 14.9%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.4%
 
Minerals
Calcium (Ca) 20.4 mg 3.4%
Copper (Cu) 0.2 mg 8.3%
Iron (Fe) 1.6 mg 9.1%
Magnesium (Mg) 112.2 mg 28.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 1519.8 mg 43.4%
Phosphorus (P) 982.6 mg 98.3%
Selenium (Se) 245.5 mcg 350.7%
Zinc (Zn) 2.8 mg 18.8%