Swordfish, cooked
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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)
710.6 calories, 361.8 from fat
 
Carbs
0.3 g
 
Proteins
81.8 g
 
Fat
40.2 g
 
Sat. Fat
8.3 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, cooked 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 (22.8%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Vitamin B12 (helps you to get a good night's sleep) and Potassium (it plays an important role for normal muscle contraction).
  • Swordfish, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (48% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(22.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
164%
Protein
0%
Carbs
0%
Fiber
62%
Fat
42%
Saturated Fat
92%
Cholesterol
62%
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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Swordfish, cooked

Serving Size: large fillet (340g)

* Amount Per Serving
Calories 710.6 cal
Calories from Fat 361.8 cal
% Daily Value
Total Fat 40.2 g 61.8%
Saturated Fat 8.3 g 41.5%
Cholesterol 275.4 mg 91.8%
Sodium 1489.2 mg 62.1%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 81.8 g 163.6%
 
Vitamins
Vitamin A 419.3 IU 8.4%
Vitamin B6 2 mg 101.7%
Vitamin B12 6 mcg 100.3%
Vitamin C 1.7 mg 2.8%
Vitamin D 57.8 mcg 14.5%
Vitamin E 0 mg 0%
Vitamin K 14.3 mcg 17.9%
 
Minerals
Calcium (Ca) 20.4 mg 3.4%
Copper (Cu) 0.2 mg 8.2%
Iron (Fe) 1.6 mg 8.9%
Magnesium (Mg) 122.4 mg 30.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 1744.2 mg 49.8%
Phosphorus (P) 1060.8 mg 106.1%
Selenium (Se) 238.7 mcg 341%
Zinc (Zn) 2.8 mg 18.4%