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Cooked Swordfish
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Cooked Swordfish

Fish, swordfish, cooked, dry heat
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Nutrition Facts
Serving Size
3 oz (85g)
Calories146
% Daily Value *
Total Fat 6.7g9%
Saturated Fat 1.6g8%
Trans Fat 0.05g
Cholesterol 66.3mg22%
Sodium 82.5mg3%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g0%
Includes --g Added Sugars--%
Protein 19.9g40%
Vitamin C 0mg0%
Vitamin D 14.1mcg71%
Iron 0.38mg2%
Calcium 5.1mg0%
Potassium 424.2mg9%
Phosphorus 258.4mg21%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Settings
  • Blood Sugar Index 0 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 9.53
  • Inflammation Score -3.65
  • Amino Acid Score 34%
  • Potassium/Sodium 5.14
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 146 calories in Cooked Swordfish coming from 57% protein, 0% carbs, 43% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Cooked Swordfish. This food consists of 68.5% water, 23.5% protein, 0% carbs, 8% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight85g
Calories (kcal) 146 7%
Fat 6.7g 9%
Protein 19.9g 40%
Carbohydrate 0g 0%
Sugars 0g 0%
Fiber 0g 0%
Cholesterol 66.3mg 22%
Saturated Fats 1.6g 8%
Net-Carbs 0g
Trans Fatty Acids 0.05g
Minerals
-- = missing data %DV
Weight85g
Calcium 5.1mg 0%
Iron, Fe 0.38mg 2%
Potassium, K 424.2mg 9%
Magnesium 29.8mg 7%
Phosphorus, P 258.4mg 21%
Sodium 82.5mg 3%
Zinc, Zn 0.66mg 6%
Copper, Cu 0.04mg 4%
Manganese 0.01mg 0%
Selenium, Se 58.2mcg 106%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight85g
Vitamin A, RAE 36.6mcg 4%
Vitamin C 0mg 0%
Thiamin (B1) 0.08mg 6%
Riboflavin (B2) 0.05mg 4%
Niacin (B3) 7.9mg 49%
Vitamin B5 (PA) 0.35mg 7%
Vitamin B6 0.52mg 31%
Biotin --mcg
Folate (B9) 1.7mcg 0%
Folic acid 0mcg 0%
Food Folate 1.7mcg 0%
Folate DFE 1.7mcg 0%
Choline 65.9mg 12%
Vitamin B12 1.4mcg 57%
Retinol 36.6mcg
Carotene, beta 0mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 109.7IU
Lycopene 0mcg
Lut + Zeaxanthin 0mcg
Vitamin E 2mg 14%
Vitamin D 14.1mcg 71%
Vitamin D2 --mcg
Vitamin D3 14.1mcg
Vitamin D (IU) 566.1IU 71%
Vitamin K 0.09mcg 0%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight85g
Water 58g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 9.53
Carbs & Sugars
-- = missing data %DV
Weight85g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight85g
Total Monounsaturated 3.012g
Total Polyunsaturated 1.163g
Omega 3s 0.907g 57%
Omega 6s 0.075g 0%
Omega 3 to Omega 6 Ratio 12.13
Omega 6 to Omega 3 Ratio 0.08
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0.108g
Docosapentaenoic Acid (DPA) 0.143g
Docosahexaenoic Acid (DHA) 0.656g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid 0.019g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0.007g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.15g
Pentadecanoic Acid (15:0) 0.028g
Palmitic Acid (16:0) 1.027g
Margaric Acid (17:0) 0.035g
Stearic Acid (18:0) 0.344g
Arachidic Acid (20:0) 0.017g
Behenic Acid (22:0) 0.009g
Lignoceric Acid (24:0) 0.006g
Monounsaturated Fats
Myristoleic Acid (14:1) 0.004g
Pentadecenoic Acid (15:1) 0.001g
Palmitoleic Acid (16:1) 0.239g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) 0.003g
Oleic Acid (18:1) 2.258g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.382g
Docosenoic Acid (22:1) 0.048g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) 0.077g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.075g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.029g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0.006g
Eicosatrienoic Acid (20:3) 0.023g
Eicosatetraenoic Acid 20:4 0.071g
Heneicosapentaenoic Acid 21:5 --g
22:4 0.029g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight85g
Essential Amino Acids
Histidine 591mg 84%
Isoleucine 925mg 66%
Leucine 1631mg 60%
Lysine 1843mg 88%
Methionine 594mg 82%
Phenylalanine 784mg 90%
Threonine 880mg 84%
Tryptophan 225mg 80%
Valine 1034mg 57%
Conditionally Essential Amino Acids
Arginine 1201mg
Cystine 215mg 75%
Glycine 963mg
Proline 710mg
Tyrosine 677mg 77%
Non-Essential Amino Acids
Alanine 1215mg
Aspartic acid 2055mg
Betaine --mg
Glutamic acid 2996mg
Hydroxyproline --mg
Serine 819mg
Data Source
Cooked Swordfish
USDA Food Data Central Standard Release (Common)