Prospre App Icon

Log This Food In Prospre

Track macros and generate meals

Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.8

Download on the App Store Badge Get it on Google Play Badge
Prospre App Icon

Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.8

FREE

App install QR Code

Swordfish

Fish, swordfish, cooked, dry heat

Shop High-Quality Supplements at Transparent Labs.

a tub of whey protein powder Shop Supplements

Purchases made through this affiliate link support Prospre.

Add to Food Log:

Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

146

% Daily Value *

Total Fat 6.7g

Saturated Fat 1.6g

Trans Fat 0g

Cholesterol 66mg

Sodium 82mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 19.9g

Vitamin D 566 IU

Calcium 5mg

Iron 0mg

Potassium 424mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Buy on AmazonFresh

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
6%
0.08 mg
Riboflavin
4%
0.05 mg
Niacin
49%
7.87 mg
Pantothenic Acid
7%
0.35 mg
Vitamin B6
31%
0.52 mg
Folate
1.7 mcg
Folic Acid
0 mcg
Food Folate
1.7 mcg
Fortified Folate
1.7 mcg
Choline
12%
65.9 mg
Betaine
Vitamin B12
57%
1.38 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
4%
36.5 mcg
Retinol
36.5 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
2%
110 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
14%
2.05 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0.01 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
14.1 mcg
Vitamin D2
Vitamin D3
14.1 mcg
Vitamin D
142%
566 IU
Vitamin K
0%
0.09 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
0%
5.1 mg
Iron
2%
0.38 mg
Magnesium
7%
29.8 mg
Phosphorus
21%
258 mg
Potassium
9%
424 mg
Sodium
4%
82.5 mg
Zinc
6%
0.66 mg
Copper
4%
0.04 mg
Manganese
0%
0.01 mg
Selenium
106%
58.2 mcg
Fluoride
Iodine

Fat
9%
6.74 g
Saturated Fat
8%
1.62 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0.01 g
Tridecylic Acid
Myristic Acid
0.15 g
Pentadecylic Acid
0.03 g
Palmitic Acid
1.03 g
Margaric Acid
0.03 g
Stearic Acid
0.34 g
Arachidic Acid
0.02 g
Behenic Acid
0.01 g
Lignoceric Acid
0.01 g
Monounsaturated Fat
3.01 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.24 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
2.26 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.38 g
Docos-13-enoic Acid
0.05 g
Erucic Acid
Brassidic Acid
Nervonic Acid
0.08 g
Polyunsaturated Fat
1.16 g
9,12-octadecadienoic Acid
0.07 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.03 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0.01 g
Eicosadienoic Acid
0.02 g
Icosatrienioc Acid
0.02 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.07 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0.11 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
0.03 g
Docosapentanoic Acid (DPA)
0.14 g
Docosahexanoic Acid (DHA)
0.66 g
Trans Fat
0.05 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
22%
66.3 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
40%
19.9 g
Tryptophan
0.23 g
Threonine
0.88 g
Isoleucine
0.93 g
Leucine
1.63 g
Lysine
1.84 g
Methionine
0.59 g
Cystine
0.22 g
Phenylalanine
0.78 g
Tyrosine
0.68 g
Valine
1.03 g
Arginine
1.2 g
Histidine
0.59 g
Alanine
1.21 g
Aspartic Acid
2.06 g
Glutamic Acid
3 g
Glycine
0.96 g
Proline
0.71 g
Serine
0.82 g
Hydroxyproline

Carbohydrates
0%
0 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
0 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
146 kcal
Water
58 g
Ash
1.45 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 3 oz (85 g)
  • 1 piece (106 g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin D
  • Excellent source of Selenium
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs
Foods with similar macro profiles:

Profile of Protein in Item

a tub of whey protein powder

Recommended Protein Powder

Shop for high-quality whey protein supplements at Transparent Labs.

Shop Whey Protein

Purchases made through this affiliate link support Prospre.

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Swordfish contains 23.5g of protein, which is about the same as 3.9 eggs, 0.9 chicken breasts, or 1.7 cups (456g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Contains Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

Prospre Brand Logo
Affiliate Disclosure: As an Amazon Associate, we may earn commissions from qualifying purchases from Amazon.com.
Copyright © 2024 Prospre Nutrition Inc.