Raw Swordfish Steak
Swordfish steak is an excellent source of high-quality protein, perfect for a balanced diet. It is low in fat with a moderate amount of saturated fats, offering a controlled calorie intake. Rich in essential minerals such as potassium, phosphorus, and magnesium, it supports overall body wellness. Additionally, swordfish is a good source of vitamins D and B12, important for energy and vital functions.
Macronutrient distribution
A Serving (170 g) of Raw Swordfish Steak contains 245 calories, 33.5 g of protein, 0 g of carbohydrates, and 11.3 g of fat.
- Protein
- 33.5 g57%
- Fat
- 11.3 g43%
of calories
Calorie Burn
How long would it take to burn off 245 calories?
- Walking3.5 mph, moderate pace43 min
- YogaModerate effort, gentle pace62 min
- SwimmingFreestyle, moderate effort32 min
- Biking12–14 mph, moderate effort23 min
- StairsStair climbing, moderate pace31 min
- Running5 mph (12 min/mile)22 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 (170 g)
Fats
- Total Fat11.3 / 83 g(14%)
- Saturated Fat2.7 / 25 g(11%)
- Trans Fat0.08 g
- Monounsaturated Fat5.1 g
- Polyunsaturated Fat2 g
- Cholesterol112.2 / 300 mg(37%)
- Omega-31.4 g
- Omega-60.14 g
- Omega-95.1 g
- Oleic Acid3.8 g
- Erucic Acid0.22 g
- Lauric Acid0.01 g
- Stearic Acid0.58 g
- Linoleic Acid0.13 g
- Myristic Acid0.26 g
- Palmitic Acid1.7 g
- Eicosenoic Acid1.1 g
- Arachidonic Acid0.12 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)1.1 g
- Docosapentaenoic Acid (DPA)0.24 g
- Eicosapentaenoic Acid (EPA)0.18 g
Protein
- Protein33.5 / 56 g(60%)
Amino Acids
- Lysine3.1 g
- Serine1.4 g
- Valine1.7 g
- Alanine2 g
- Cystine0.36 g
- Proline1.2 g
- Arginine2 g
- Histidine0.99 g
- Threonine1.5 g
- Isoleucine1.6 g
- Methionine1 g
- Tryptophan0.38 g
- Glutamic Acid5 g
- Aspartic Acid3.4 g
- Phenylalanine1.3 g
- Glycine1.6 g
- Leucine2.7 g
- Tyrosine1.1 g
Vitamins
- Vitamin A61.2 / 900 ug(7%)
- Vitamin D23.6 / 15 ug(158%)
- Vitamin E3.4 / 15 mg(23%)
- Vitamin K0.17 / 120 ug(0%)
- Vitamin B60.92 / 1.3 mg(71%)
- Vitamin B122.9 / 2.4 ug(120%)
- Thiamin (B1)0.13 / 1.2 mg(11%)
- Riboflavin (B2)0.09 / 1.3 mg(7%)
- Niacin (B3)13.2 / 16 mg(82%)
- Folate3.4 / 400 ug(1%)
- Pantothenic Acid (B5)0.6 / 5 mg(12%)
- Choline110.5 / 550 mg(20%)
Minerals
- Calcium8.5 / 1,000 mg(1%)
- Iron0.65 / 8 mg(8%)
- Magnesium49.3 / 420 mg(12%)
- Phosphorus433.5 / 700 mg(62%)
- Potassium710.6 / 3,400 mg(21%)
- Sodium137.7 / 2,300 mg(6%)
- Zinc1.1 / 11 mg(10%)
- Copper0.07 / 0.9 mg(7%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium97.6 / 55 ug(177%)
Other
- Water124.8 / 3,700 g(3%)
Sources
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