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 you to get a good night's sleep), Phosphorus (helps provide effective digestion), Vitamin B6 (helps prevent formation of kidney stones) 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)
168%
Protein
0%
Carbs
0%
Fiber
44%
Fat
34%
Saturated Fat
94%
Cholesterol
59%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
205 min
82 min
154 min
246 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

Stimulates the creation of antioxidants; 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%