Swordfish, coated, baked or broiled, fat added in cooking
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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)
853.4 calories, 383.4 from fat
 
Carbs
42.6 g
 
Proteins
70.2 g
 
Fat
42.6 g
 
Sat. Fat
8.4 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.09 cal/oz).
  • Rich in vitamins and minerals (17.1%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (helps prevent formation of kidney stones), Vitamin B12 (helps you to get a good night's sleep) and Potassium (instrumental for the metabolic processing of various nutrients).
  • Swordfish, coated, baked or broiled, fat 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 (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.5 cal/g)
High
Density
(17.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
140%
Protein
14%
Carbs
8%
Fiber
66%
Fat
42%
Saturated Fat
71%
Cholesterol
62%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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284 min
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213 min
341 min

VITAMINS

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

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, coated, baked or broiled, fat added in cooking

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 853.4 cal
Calories from Fat 383.4 cal
% Daily Value
Total Fat 42.6 g 65.6%
Saturated Fat 8.4 g 42.1%
Cholesterol 214.2 mg 71.4%
Sodium 1489.2 mg 62.1%
Total Carbohydrate 42.6 g 14.2%
Dietary Fiber 2 g 8.2%
Sugars (Added) 0 g 0%
Protein 70.2 g 140.4%
 
Vitamins
Vitamin A 396.7 IU 7.9%
Vitamin B6 1.6 mg 80.1%
Vitamin B12 4.8 mcg 79.9%
Vitamin C 0 mg 0%
Vitamin D 44.5 mcg 11.1%
Vitamin E 0 mg 0%
Vitamin K 23.8 mcg 29.8%
 
Minerals
Calcium (Ca) 119 mg 13.6%
Copper (Cu) 0.2 mg 11.9%
Iron (Fe) 3.8 mg 21.3%
Magnesium (Mg) 115.6 mg 28.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 1472.2 mg 42.1%
Phosphorus (P) 921.4 mg 92.1%
Selenium (Se) 199.9 mcg 285.6%
Zinc (Zn) 2.9 mg 19%