Swordfish, baked or broiled, fat not added in cooking
✓
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 large fillet (340 g)
618.8 calories, 256.5 from fat
 
Carbs
0.3 g
 
Proteins
84.2 g
 
Fat
28.5 g
 
Sat. Fat
6.9 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, baked or broiled, fat not added in cooking 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 (26.4%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Swordfish, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (50% 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
(26.4 %/cal)
Medium
Density
(0.6 %/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
62%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B6

Helps decrease asthma attacks in severity and frequency; Helps prevent formation of kidney stones.

MINERALS

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

Great source of Selenium

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, baked or broiled, fat not added in cooking

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 618.8 cal
Calories from Fat 256.5 cal
% Daily Value
Total Fat 28.5 g 43.8%
Saturated Fat 6.9 g 34.3%
Cholesterol 282.2 mg 94.1%
Sodium 1489.2 mg 62.1%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 84.2 g 168.4%
 
Vitamins
Vitamin A 442 IU 8.8%
Vitamin B6 2.1 mg 104.7%
Vitamin B12 6.2 mcg 103.1%
Vitamin C 1.7 mg 2.8%
Vitamin D 59.5 mcg 14.9%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.4%
 
Minerals
Calcium (Ca) 23.8 mg 3.4%
Copper (Cu) 0.2 mg 8.5%
Iron (Fe) 1.6 mg 9.1%
Magnesium (Mg) 125.8 mg 31.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 1795.2 mg 51.3%
Phosphorus (P) 1091.4 mg 109.1%
Selenium (Se) 245.8 mcg 351.2%
Zinc (Zn) 2.8 mg 18.8%