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Swordfish Coated Fried
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Swordfish Coated Fried

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Nutrition Facts
Serving Size
1 small fillet (170g)
Calories454
% Daily Value *
Total Fat 27.2g35%
Saturated Fat 5.1g26%
Trans Fat --g
Cholesterol 154.7mg52%
Sodium 681.7mg28%
Total Carbohydrate 16.7g6%
Dietary Fiber 1g4%
Total Sugars 1.5g3%
Includes --g Added Sugars--%
Protein 33.6g67%
Vitamin C 0mg0%
Vitamin D 20.6mcg103%
Iron 2mg11%
Calcium 59.5mg5%
Potassium 674.9mg14%
Phosphorus 440.3mg35%
*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 16.32
  • Inflammation Score 42
  • Amino Acid Score --%
  • Potassium/Sodium 0.99
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 454 calories in Swordfish Coated Fried coming from 30% protein, 15% carbs, 55% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Swordfish Coated Fried. This food consists of 53.8% water, 20% protein, 10% carbs, 16.2% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight170g
Calories (kcal) 454 23%
Fat 27.2g 35%
Protein 33.6g 67%
Carbohydrate 16.7g 6%
Sugars 1.5g 3%
Fiber 1g 4%
Cholesterol 154.7mg 52%
Saturated Fats 5.1g 26%
Net-Carbs 15.7g
Trans Fatty Acids --g
Minerals
-- = missing data %DV
Weight170g
Calcium 59.5mg 5%
Iron, Fe 2mg 11%
Potassium, K 674.9mg 14%
Magnesium 54.4mg 13%
Phosphorus, P 440.3mg 35%
Sodium 681.7mg 28%
Zinc, Zn 1.5mg 14%
Copper, Cu 0.13mg 14%
Manganese --mg --%
Selenium, Se 94mcg 171%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight170g
Vitamin A, RAE 69.7mcg 8%
Vitamin C 0mg 0%
Thiamin (B1) 0.27mg 22%
Riboflavin (B2) 0.23mg 18%
Niacin (B3) 12.6mg 79%
Vitamin B5 (PA) --mg --%
Vitamin B6 0.76mg 45%
Biotin --mcg
Folate (B9) 23.8mcg 6%
Folic acid 11.9mcg 3%
Food Folate 11.9mcg 3%
Folate DFE 32.3mcg 8%
Choline 137.5mg 25%
Vitamin B12 2.1mcg 86%
Retinol 69.7mcg
Carotene, beta 0mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 1.7mcg 0%
Vitamin A, IU --IU
Lycopene 0mcg
Lut + Zeaxanthin 81.6mcg
Vitamin E 4.9mg 32%
Vitamin D 20.6mcg 103%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) --IU --%
Vitamin K 19.4mcg 16%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight170g
Water 90.2g
Ash --g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 16.32
Carbs & Sugars
-- = missing data %DV
Weight170g
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
Weight170g
Total Monounsaturated 11.336g
Total Polyunsaturated 8.546g
Omega 3s 1.309g 82%
Omega 6s 6.139g 36%
Omega 3 to Omega 6 Ratio 0.21
Omega 6 to Omega 3 Ratio 4.69
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0.155g
Docosapentaenoic Acid (DPA) 0.206g
Docosahexaenoic Acid (DHA) 0.949g
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 --g
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) 0.002g
Lauric Acid (12:0) 0.01g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.221g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 3.427g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 1.221g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0.428g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 10.101g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.612g
Docosenoic Acid (22:1) 0.07g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 6.139g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.843g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0.009g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0.131g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
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
Weight170g
Essential Amino Acids
Histidine --mg --%
Isoleucine --mg --%
Leucine --mg --%
Lysine --mg --%
Methionine --mg --%
Phenylalanine --mg --%
Threonine --mg --%
Tryptophan --mg --%
Valine --mg --%
Conditionally Essential Amino Acids
Arginine --mg
Cystine --mg --%
Glycine --mg
Proline --mg
Tyrosine --mg --%
Non-Essential Amino Acids
Alanine --mg
Aspartic acid --mg
Betaine --mg
Glutamic acid --mg
Hydroxyproline --mg
Serine --mg
Data Source
Swordfish Coated Fried
USDA Food Data Central FNNDSOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.