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 oz, boneless, cooked (28 g)
51 calories, 20.7 from fat
 
Carbs
0 g
 
Proteins
6.9 g
 
Fat
2.3 g
 
Sat. Fat
0.6 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 (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps prevent muscle cramps).
  • 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)
14%
Protein
0%
Carbs
0%
Fiber
4%
Fat
3%
Saturated Fat
8%
Cholesterol
5%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B6

Reduces the risk of heart attack; Helps cure depression.

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, baked or broiled, fat not added in cooking

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 51 cal
Calories from Fat 20.7 cal
% Daily Value
Total Fat 2.3 g 3.6%
Saturated Fat 0.6 g 2.8%
Cholesterol 23.2 mg 7.7%
Sodium 122.6 mg 5.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 6.9 g 13.9%
 
Vitamins
Vitamin A 36.4 IU 0.7%
Vitamin B6 0.2 mg 8.6%
Vitamin B12 0.5 mcg 8.5%
Vitamin C 0.1 mg 0.2%
Vitamin D 4.9 mcg 1.2%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 2 mg 0.3%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.1 mg 0.7%
Magnesium (Mg) 10.4 mg 2.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 147.8 mg 4.2%
Phosphorus (P) 89.9 mg 9%
Selenium (Se) 20.2 mcg 28.9%
Zinc (Zn) 0.2 mg 1.5%