Swordfish

Swordfish, coated, fried

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small fillet (170g)

Amount per serving

Calories

449

% Daily Value *

Total Fat 26.9g

34%

Saturated Fat 5.1g

25%

Trans Fat

Cholesterol 153mg

51%

Sodium 672mg

29%

Total Carbohydrate 16.5g

6%

Dietary Fiber 1g

4%

Total Sugars

Protein 33.2g

Vitamin D

Calcium 58mg

4%

Iron 2mg

11%

Potassium 666mg

14%

*

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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

22%

0.26 mg

Riboflavin

18%

0.23 mg

Niacin

78%

12.5 mg

Pantothenic Acid

Vitamin B6

44%

0.75 mg

Folate

23.8 mcg

Folic Acid

11.9 mcg

Food Folate

11.9 mcg

Fortified Folate

32.3 mcg

Choline

25%

136 mg

Betaine

Vitamin B12

84%

2.02 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

8%

69.7 mcg

Retinol

69.7 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.7 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

79.9 mcg

Vitamin E

32%

4.79 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

20.2 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

16%

19 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

4%

57.8 mg

Iron

11%

1.95 mg

Magnesium

13%

52.7 mg

Phosphorus

35%

434 mg

Potassium

14%

666 mg

Sodium

29%

672 mg

Zinc

13%

1.48 mg

Copper

14%

0.13 mg

Manganese

Selenium

169%

92.8 mcg

Fluoride

Iodine

Fat

34%

26.9 g

Saturated Fat

25%

5.06 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

0.22 g

Pentadecylic Acid

Palmitic Acid

3.38 g

Margaric Acid

Stearic Acid

1.2 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

11.2 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.6 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

8.44 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0.01 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.15 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.2 g

Docosahexanoic Acid (DHA)

0.94 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

51%

153 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

66%

33.2 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

6%

16.5 g

Fibre

4%

1.02 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

449 kcal

Water

91.2 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (170g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (18g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (27g)
  • 1 cup, cooked, flaked (136g)
  • 1 steak (227g)
  • 1 large fillet (340g)
  • 1 medium fillet (227g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Choline
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin E
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Vitamin K

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

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

100g of Swordfish contains 19.5g of protein, which is about the same as 3.3 eggs, 0.7 chicken breasts, or 1.4 cups (379g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 15.5g per 1 small fillet

Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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