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 medium fillet (227 g)
479 calories, 147.6 from fat
 
Carbs
29.7 g
 
Proteins
49 g
 
Fat
16.4 g
 
Sat. Fat
4.1 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • 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)
98%
Protein
10%
Carbs
5%
Fiber
25%
Fat
21%
Saturated Fat
49%
Cholesterol
41%
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

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

Serving Size: medium fillet (227g)

* Amount Per Serving
Calories 479 cal
Calories from Fat 147.6 cal
% Daily Value
Total Fat 16.4 g 25.3%
Saturated Fat 4.1 g 20.7%
Cholesterol 147.6 mg 49.2%
Sodium 994.3 mg 41.4%
Total Carbohydrate 29.7 g 9.9%
Dietary Fiber 1.4 g 5.4%
Sugars (Added) 0 g 0%
Protein 49 g 98.1%
 
Vitamins
Vitamin A 280 IU 5.6%
Vitamin B6 1.1 mg 56%
Vitamin B12 3.3 mcg 55.6%
Vitamin C 0 mg 0%
Vitamin D 31.1 mcg 7.8%
Vitamin E 0 mg 0%
Vitamin K 1.8 mcg 2.3%
 
Minerals
Calcium (Ca) 81.7 mg 9.1%
Copper (Cu) 0.2 mg 8.4%
Iron (Fe) 2.7 mg 14.8%
Magnesium (Mg) 79.5 mg 19.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 1026 mg 29.3%
Phosphorus (P) 644.7 mg 64.5%
Selenium (Se) 139.6 mcg 199.4%
Zinc (Zn) 2 mg 13.3%