Swordfish (cooked, dry heat) nutrition facts
Per 1 piece · 106 g
of a 2,000 cal day
- Protein25g57% of calories
- Carbs0g0% of calories
- Fat8.4g43% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Swordfish (cooked, dry heat) (1 piece, 106 g) has 182 calories, with 25 g of protein, 0 g of carbohydrates and 8.4 g of fat. Most of its energy comes from protein (57% of calories). It is high in protein (50% DV), Vitamin D (117% DV) and niacin (61% DV). Keep an eye on cholesterol, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Vitamin D117%
- Niacin61%
- Vitamin B650%
- Vitamin B1272%
- Phosphorus46%
Good source of
10–19% of the daily value
- Vitamin E17%
- Choline15%
- Potassium11%
Watch
20%+ of the daily value
- Cholesterol28%
Vitamins & minerals
Amounts for 1 piece (106 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 46 μg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 18 μg | 117% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 0.1 μg | 0% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 10 mg | 61% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 2 μg | 1% |
| Vitamin B12 | 2 μg | 72% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6 mg | 1% |
| Iron | 0.5 mg | 6% |
| Potassium | 529 mg | 11% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 322 mg | 46% |
| Zinc | 1 mg | 8% |
| Copper | 0 mg | 5% |
| Manganese | 0 mg | 1% |
| Selenium | 73 μg | 132% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 46 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 18 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
41 calSwordfish (raw)1 oz−141 cal- 160 cal
Private Selection Wild Caught Swordfish Steaks1 steak−22 cal - 240 calUnknown Swordfish Steak1 fillet+58 cal
- 200 calWaterfront Bistro Wild Caught Swordfish Steak5 oz+18 cal
- 160 calFrederik's By Meijer Wild Caught Swordfish Steaks1 steak−22 cal
- 160 calAmazon Fresh Skin-On & Boneless Wild Caught Swordfish Steaks4 oz−22 cal
Burning 182 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Swordfish (cooked, dry heat)?
One serving of Swordfish (cooked, dry heat) (1 piece) has 182 calories, which works out to 172 calories per 100 g. That is about 9.1% of a 2,000-calorie day.
Is Swordfish (cooked, dry heat) high in protein?
Yes. It has 25 g of protein per serving, and 57% of its calories come from protein (14 g of protein per 100 calories).
Is Swordfish (cooked, dry heat) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Swordfish (cooked, dry heat)?
103 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Swordfish (cooked, dry heat)?
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.
