⏱ 12 min totalPeppered Swordfish
Per 1 serving · 126 g · 4 ingredients
of a 2,000 cal day
- Protein23g41% of calories
- Carbs2.2g4% of calories
- Fat13g55% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Peppered Swordfish (126 g) has 223 calories, with 23 g of protein, 2.2 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (46% DV), Vitamin D (106% DV) and Vitamin K (31% DV). Keep an eye on saturated fat and cholesterol, which provide 27% and 30% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Vitamin D106%
- Vitamin K31%
- Niacin55%
- Vitamin B648%
- Vitamin B1281%
Good source of
10–19% of the daily value
- Vitamin A11%
- Vitamin E17%
- Choline14%
- Iron18%
- Potassium11%
- Magnesium10%
Watch
20%+ of the daily value
- Saturated fat27%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Mix the butter, parsley, and crushed peppercorns together. Spread the mixture over the swordfish steaks.
- 2
Pan fry the swordfish steaks for about 3-4 minutes on each side, or until they are cooked through. Enjoy!
Vitamins & minerals
Amounts for 1 serving (126 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 98 μg | 11% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 16 μg | 106% |
| Vitamin E | 2 mg | 17% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 9 mg | 55% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 6 μg | 1% |
| Vitamin B12 | 2 μg | 81% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 18% |
| Potassium | 527 mg | 11% |
| Magnesium | 40 mg | 10% |
| Phosphorus | 298 mg | 43% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.2 mg | 8% |
| Selenium | 65 μg | 119% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 107 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 88 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 16 μg | — |
Burning 223 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Peppered Swordfish?
One serving of Peppered Swordfish (1 serving) has 223 calories, which works out to 178 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Peppered Swordfish high in protein?
Yes. It has 23 g of protein per serving, and 41% of its calories come from protein (10 g of protein per 100 calories).
Is Peppered Swordfish keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Peppered Swordfish?
95 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Peppered Swordfish?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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