Canned Swordfish In Oil, Drained
Canned swordfish provides a rich source of high-quality protein, perfect for supporting muscle health and overall nutrition. It contains moderate fat levels, including beneficial omega-3 fatty acids that contribute to heart well-being. This fish is also a notable source of vitamins D and B12, which support immune function and energy metabolism. With no carbohydrates and natural richness in essential minerals, it’s a wholesome and satisfying choice for various meals.
Macronutrient distribution
A Serving (85 g) of Canned Swordfish In Oil, Drained contains 170 calories, 20.4 g of protein, 0 g of carbohydrates, and 8.5 g of fat.
- Protein
- 20.4 g52%
- Fat
- 8.5 g48%
of calories
Calorie Burn
How long would it take to burn off 170 calories?
- Walking3.5 mph, moderate pace30 min
- YogaModerate effort, gentle pace43 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace22 min
- Running5 mph (12 min/mile)16 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (85 g)
Fats
- Total Fat8.5 / 83 g(10%)
- Saturated Fat2.1 / 25 g(9%)
- Monounsaturated Fat4.3 g
- Polyunsaturated Fat2.1 g
- Cholesterol68 / 300 mg(23%)
- Omega-31.3 g
- Omega-60.85 g
- Omega-94.3 g
- Oleic Acid3.8 g
- Erucic Acid0.09 g
- Lauric Acid0.17 g
- Stearic Acid0.85 g
- Linoleic Acid0.51 g
- Myristic Acid0.26 g
- Palmitic Acid0.85 g
- Eicosenoic Acid0.34 g
- Arachidonic Acid0.17 g
- Docosahexaenoic Acid (DHA)0.6 g
- Gamma-Linolenic Acid (GLA)0.09 g
- Docosapentaenoic Acid (DPA)0.26 g
- Eicosapentaenoic Acid (EPA)0.43 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.09 g
Protein
- Protein20.4 / 56 g(36%)
Amino Acids
- Lysine1.8 g
- Serine0.77 g
- Valine1.1 g
- Alanine1.5 g
- Cystine0.13 g
- Cysteine0.21 g
- Proline0.68 g
- Taurine85 mg
- Arginine1.5 g
- Histidine0.6 g
- Threonine0.77 g
- Isoleucine0.94 g
- Methionine0.43 g
- Tryptophan0.17 g
- Glutamic Acid2.6 g
- Aspartic Acid2.1 g
- Phenylalanine0.77 g
- Glycine1.1 g
- Leucine1.6 g
- Tyrosine0.68 g
Vitamins
- Vitamin A8.5 / 900 ug(1%)
- Vitamin D12.8 / 15 ug(85%)
- Vitamin E2.6 / 15 mg(17%)
- Vitamin K0.43 / 120 ug(0%)
- Vitamin B60.43 / 1.3 mg(33%)
- Vitamin B122.6 / 2.4 ug(106%)
- Thiamin (B1)0.09 / 1.2 mg(7%)
- Riboflavin (B2)0.17 / 1.3 mg(13%)
- Niacin (B3)5.1 / 16 mg(32%)
- Folate4.3 / 400 ug(1%)
- Pantothenic Acid (B5)0.6 / 5 mg(12%)
- Biotin4.3 / 30 ug(14%)
- Choline59.5 / 550 mg(11%)
Minerals
- Calcium10.2 / 1,000 mg(1%)
- Iron0.6 / 8 mg(7%)
- Magnesium25.5 / 420 mg(6%)
- Phosphorus170 / 700 mg(24%)
- Potassium297.5 / 3,400 mg(9%)
- Sodium127.5 / 2,300 mg(6%)
- Zinc0.51 / 11 mg(5%)
- Copper0.09 / 0.9 mg(9%)
- Selenium51 / 55 ug(93%)
- Iodine34 / 150 ug(23%)
Other
- Water51 / 3,700 g(1%)
Sources
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