Swordfish, coated, fried
✓
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 small fillet (170 g)
448.8 calories, 242.1 from fat
 
Carbs
16.5 g
 
Proteins
33.2 g
 
Fat
26.9 g
 
Sat. Fat
5 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, fried 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 (15.5%/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 decrease asthma attacks in severity and frequency), Vitamin B12 (helps you to get a good night's sleep), Vitamin K (helps prevent cancer) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Swordfish, coated, fried contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (39% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(2.6 cal/g)
Nutrition Density
High
Density
(15.5 %/cal)
High Risk Components Density
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
66%
Protein
6%
Carbs
4%
Fiber
41%
Fat
25%
Saturated Fat
51%
Cholesterol
28%
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, fried

Serving Size: small fillet (170g)

* Amount Per Serving
Calories 448.8 cal
Calories from Fat 242.1 cal
% Daily Value
Total Fat 26.9 g 41.3%
Saturated Fat 5 g 24.9%
Cholesterol 153 mg 51%
Sodium 668.1 mg 27.8%
Total Carbohydrate 16.5 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.2 g 66.4%
 
Vitamins
Vitamin A 232.3 IU 4.6%
Vitamin B6 0.7 mg 37.5%
Vitamin B12 2 mcg 33.7%
Vitamin C 0 mg 0%
Vitamin D 20.2 mcg 5.1%
Vitamin E 0 mg 0%
Vitamin K 18.2 mcg 22.7%
 
Minerals
Calcium (Ca) 57.8 mg 5.1%
Copper (Cu) 0.1 mg 6.3%
Iron (Fe) 1.9 mg 10.8%
Magnesium (Mg) 52.7 mg 13.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 666.4 mg 19%
Phosphorus (P) 433.5 mg 43.4%
Selenium (Se) 92.8 mcg 132.6%
Zinc (Zn) 1.5 mg 9.9%