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 cup, cooked, flaked (136 g)
359 calories, 193.5 from fat
 
Carbs
13.2 g
 
Proteins
26.5 g
 
Fat
21.5 g
 
Sat. Fat
4 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 (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps prevent Alzheimer's disease), Vitamin K (helps prevent coronary artery disease and heart failure) and Potassium (helps prevent muscle cramps).
  • 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
Medium
Density
(2.6 cal/g)
High
Density
(15.5 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
53%
Protein
4%
Carbs
3%
Fiber
33%
Fat
20%
Saturated Fat
41%
Cholesterol
22%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
120 min
48 min
90 min
144 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

Helps the regulation of hormones in the body; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, coated, fried

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

* Amount Per Serving
Calories 359 cal
Calories from Fat 193.5 cal
% Daily Value
Total Fat 21.5 g 33.1%
Saturated Fat 4 g 19.9%
Cholesterol 122.4 mg 40.8%
Sodium 534.5 mg 22.3%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 26.5 g 53.1%
 
Vitamins
Vitamin A 185.9 IU 3.7%
Vitamin B6 0.6 mg 30%
Vitamin B12 1.6 mcg 27%
Vitamin C 0 mg 0%
Vitamin D 16.2 mcg 4%
Vitamin E 0 mg 0%
Vitamin K 14.6 mcg 18.2%
 
Minerals
Calcium (Ca) 46.2 mg 4.1%
Copper (Cu) 0.1 mg 5%
Iron (Fe) 1.6 mg 8.6%
Magnesium (Mg) 42.2 mg 10.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 533.1 mg 15.2%
Phosphorus (P) 346.8 mg 34.7%
Selenium (Se) 74.3 mcg 106.1%
Zinc (Zn) 1.2 mg 7.9%