Swordfish Fillet, Cooked
Cooked swordfish fillet is an excellent source of high-quality protein that supports muscle maintenance. It provides notable amounts of vitamin D and vitamin B12, both important for overall health. Rich in potassium and omega-3 fatty acids, it contributes to heart and nervous system function. With moderate saturated fat content, this fish fillet offers a nutritious and balanced option for a wholesome diet.
Macronutrient distribution
A Serving (170 g) of Swordfish Fillet, Cooked contains 292 calories, 39.8 g of protein, 0 g of carbohydrates, and 13.5 g of fat.
- Protein
- 39.8 g57%
- Fat
- 13.5 g43%
of calories
Calorie Burn
How long would it take to burn off 292 calories?
- Walking3.5 mph, moderate pace52 min
- YogaModerate effort, gentle pace74 min
- SwimmingFreestyle, moderate effort38 min
- Biking12–14 mph, moderate effort28 min
- StairsStair climbing, moderate pace37 min
- Running5 mph (12 min/mile)27 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 Fat13.5 / 83 g(16%)
- Saturated Fat3.2 / 25 g(13%)
- Trans Fat0.1 g
- Monounsaturated Fat6 g
- Polyunsaturated Fat2.3 g
- Cholesterol132.6 / 300 mg(44%)
- Omega-31.9 g
- Omega-60.29 g
- Omega-94.6 g
- Oleic Acid4.5 g
- Erucic Acid0.1 g
- Lauric Acid0.01 g
- Stearic Acid0.69 g
- Linoleic Acid0.15 g
- Myristic Acid0.3 g
- Palmitic Acid2.1 g
- Arachidonic Acid0.14 g
- Alpha-Linolenic Acid (ALA)0.06 g
- Docosahexaenoic Acid (DHA)1.3 g
- Docosapentaenoic Acid (DPA)0.29 g
- Eicosapentaenoic Acid (EPA)0.22 g
Protein
- Protein39.8 / 56 g(71%)
Vitamins
- Vitamin A73.1 / 900 ug(8%)
- Vitamin D28.2 / 15 ug(188%)
- Vitamin E4.1 / 15 mg(27%)
- Vitamin K0.17 / 120 ug(0%)
- Vitamin B61 / 1.3 mg(80%)
- Vitamin B122.8 / 2.4 ug(115%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.11 / 1.3 mg(8%)
- Niacin (B3)15.7 / 16 mg(98%)
- Folate3.4 / 400 ug(1%)
- Pantothenic Acid (B5)0.71 / 5 mg(14%)
- Choline131.8 / 550 mg(24%)
Minerals
- Calcium10.2 / 1,000 mg(1%)
- Iron0.77 / 8 mg(10%)
- Magnesium59.5 / 420 mg(14%)
- Phosphorus516.8 / 700 mg(74%)
- Potassium848.3 / 3,400 mg(25%)
- Sodium164.9 / 2,300 mg(7%)
- Zinc1.3 / 11 mg(12%)
- Copper0.08 / 0.9 mg(9%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium116.5 / 55 ug(212%)
Other
- Water116.1 / 3,700 g(3%)
Sources
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