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 medium fillet (227 g)
474.4 calories, 241.2 from fat
 
Carbs
0.2 g
 
Proteins
54.6 g
 
Fat
26.8 g
 
Sat. Fat
5.5 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 (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • 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)
109%
Protein
0%
Carbs
0%
Fiber
41%
Fat
28%
Saturated Fat
61%
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

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

NUTRITION LABEL

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

Nutrition Facts

Swordfish, cooked

Serving Size: medium fillet (227g)

* Amount Per Serving
Calories 474.4 cal
Calories from Fat 241.2 cal
% Daily Value
Total Fat 26.8 g 41.2%
Saturated Fat 5.5 g 27.7%
Cholesterol 183.9 mg 61.3%
Sodium 994.3 mg 41.4%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 54.6 g 109.2%
 
Vitamins
Vitamin A 280 IU 5.6%
Vitamin B6 1.4 mg 67.9%
Vitamin B12 4 mcg 67%
Vitamin C 1.1 mg 1.9%
Vitamin D 38.6 mcg 9.6%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 13.6 mg 2.3%
Copper (Cu) 0.1 mg 5.4%
Iron (Fe) 1.1 mg 5.9%
Magnesium (Mg) 81.7 mg 20.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 1164.5 mg 33.3%
Phosphorus (P) 708.2 mg 70.8%
Selenium (Se) 159.4 mcg 227.6%
Zinc (Zn) 1.8 mg 12.3%