Swordfish, coated, 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)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 cup, cooked, flaked (136 g)
287 calories, 88.2 from fat
 
Carbs
17.8 g
 
Proteins
29.4 g
 
Fat
9.8 g
 
Sat. Fat
2.5 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, 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 (0.07 cal/oz).
  • Rich in vitamins and minerals (20.5%/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 cure depression), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps improve the health of your bones).
  • Swordfish, coated, 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 (43% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(20.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
59%
Protein
6%
Carbs
3%
Fiber
15%
Fat
12%
Saturated Fat
30%
Cholesterol
25%
Sodium
0%
Added Sugar

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VITAMINS

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

MINERALS

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

Great source of Selenium

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, coated, baked or broiled, fat not added in cooking

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 287 cal
Calories from Fat 88.2 cal
% Daily Value
Total Fat 9.8 g 15.1%
Saturated Fat 2.5 g 12.4%
Cholesterol 88.4 mg 29.5%
Sodium 595.7 mg 24.8%
Total Carbohydrate 17.8 g 5.9%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 29.4 g 58.8%
 
Vitamins
Vitamin A 167.7 IU 3.4%
Vitamin B6 0.7 mg 33.5%
Vitamin B12 2 mcg 33.3%
Vitamin C 0 mg 0%
Vitamin D 18.6 mcg 4.7%
Vitamin E 0 mg 0%
Vitamin K 1.1 mcg 1.4%
 
Minerals
Calcium (Ca) 49 mg 5.4%
Copper (Cu) 0.1 mg 5%
Iron (Fe) 1.6 mg 8.8%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 614.7 mg 17.6%
Phosphorus (P) 386.2 mg 38.6%
Selenium (Se) 83.6 mcg 119.5%
Zinc (Zn) 1.2 mg 8%