Swordfish Steak, Frozen
Frozen swordfish steak offers a rich source of high-quality protein, perfect for maintaining a balanced diet. It contains moderate fat levels with low saturated fats, making it a light yet nutritious choice. Packed with vitamin D and vitamin B12, it supports overall wellness and healthy metabolism. The presence of key minerals such as potassium, phosphorus, and magnesium helps sustain cellular and muscle functions.
Macronutrient distribution
A Serving (85 g) of Swordfish Steak, Frozen contains 122 calories, 16.7 g of protein, 0 g of carbohydrates, and 5.7 g of fat.
- Protein
- 16.7 g57%
- Fat
- 5.7 g43%
of calories
Calorie Burn
How long would it take to burn off 122 calories?
- Walking3.5 mph, moderate pace22 min
- YogaModerate effort, gentle pace31 min
- SwimmingFreestyle, moderate effort16 min
- Biking12–14 mph, moderate effort12 min
- StairsStair climbing, moderate pace15 min
- Running5 mph (12 min/mile)11 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 Fat5.7 / 83 g(7%)
- Saturated Fat1.2 / 25 g(5%)
- Monounsaturated Fat2.1 g
- Polyunsaturated Fat2.4 g
- Cholesterol63.8 / 300 mg(21%)
- Omega-30.8 g
- Omega-61.6 g
- Omega-92.1 g
- Oleic Acid2.1 g
- Stearic Acid0.43 g
- Linoleic Acid1.6 g
- Myristic Acid0.17 g
- Palmitic Acid0.6 g
- Docosahexaenoic Acid (DHA)0.48 g
- Docosapentaenoic Acid (DPA)0.07 g
- Eicosapentaenoic Acid (EPA)0.26 g
Protein
- Protein16.7 / 56 g(30%)
Amino Acids
- Lysine1.5 g
- Serine0.69 g
- Valine0.84 g
- Alanine0.92 g
- Cysteine0.15 g
- Proline0.61 g
- Taurine170 mg
- Arginine1.4 g
- Histidine0.54 g
- Threonine0.73 g
- Isoleucine0.84 g
- Methionine0.54 g
- Tryptophan0.2 g
- Glutamic Acid2.3 g
- Aspartic Acid1.9 g
- Phenylalanine0.69 g
- Glycine0.92 g
- Leucine1.4 g
- Tyrosine0.54 g
Vitamins
- Vitamin D11.8 / 15 ug(79%)
- Vitamin E0.43 / 15 mg(3%)
- Vitamin K0.43 / 120 ug(0%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B123.1 / 2.4 ug(131%)
- Thiamin (B1)0.09 / 1.2 mg(7%)
- Riboflavin (B2)0.09 / 1.3 mg(7%)
- Niacin (B3)3.4 / 16 mg(21%)
- Folate5.1 / 400 ug(1%)
- Pantothenic Acid (B5)0.43 / 5 mg(9%)
- Biotin3.4 / 30 ug(11%)
- Choline68 / 550 mg(12%)
Minerals
- Calcium17 / 1,000 mg(2%)
- Iron0.43 / 8 mg(5%)
- Magnesium25.5 / 420 mg(6%)
- Phosphorus215.9 / 700 mg(31%)
- Potassium353.6 / 3,400 mg(10%)
- Sodium68.9 / 2,300 mg(3%)
- Zinc0.6 / 11 mg(5%)
- Copper0.09 / 0.9 mg(9%)
- Selenium48.8 / 55 ug(89%)
- Iodine34 / 150 ug(23%)
Other
- Water63.8 / 3,700 g(2%)
Sources
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