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[N]extrient

Fish Swordfish Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, swordfish, cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 125% of the daily recommended Selenium, making Fish Swordfish Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (23.4g), fat (7.9g), and carbohydrates (0g) per 100g. At 172 calories per 100g, Fish Swordfish Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 97mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Swordfish Dry Heat (Cooked) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories172KCAL
Protein23.4G
Fat7.9G
Carbs0G
Fiber0G

Calorie Distribution

165kcal
  • Protein57%23.4 g
  • Fat43%7.9 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water68.3G
Energy172KCAL
Protein23.4G
Total lipid (fat)7.9G
Carbohydrate, by difference0G
Fiber, total dietary0G
Total Sugars0G
Cholesterol78.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.09MG
Riboflavin0.06MG
Niacin9.3MG
Vitamin B-60.61MG
Folate, total2.0UG
Vitamin B-121.6UG
Vitamin A, RAE43.0UG
Vitamin E (alpha-tocopherol)2.4MG
Vitamin D (D2 + D3)16.6UG
Vitamin K (phylloquinone)0.10UG
Calcium, Ca6.0MG
Iron, Fe0.45MG
Magnesium, Mg35.0MG
Phosphorus, P304MG
Potassium, K499MG
Sodium, Na97.0MG
Zinc, Zn0.78MG
Copper, Cu0.05MG
Manganese, Mn0.01MG
Selenium, Se68.5UG
Energy718kJ
Ash1.7G
Pantothenic acid0.42MG
Folic acid0UG
Folate, food2.0UG
Folate, DFE2.0UG
Choline, total77.5MG
Vitamin B-12, added0UG
Retinol43.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU129IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.01MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units666IU
Vitamin D3 (cholecalciferol)16.6UG
Fatty acids, total saturated1.9G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.008G
SFA 14:00.18G
SFA 15:00.03G
SFA 16:01.2G
SFA 17:00.04G
SFA 18:00.41G
SFA 20:00.02G
SFA 22:00.01G
SFA 24:00.007G
Fatty acids, total monounsaturated3.5G
MUFA 14:10.005G
MUFA 15:10.001G
MUFA 16:10.28G
MUFA 17:10.004G
MUFA 18:12.7G
MUFA 20:10.45G
MUFA 22:10.06G
MUFA 24:1 c0.09G
Fatty acids, total polyunsaturated1.4G
PUFA 18:20.09G
PUFA 18:30.03G
PUFA 18:40.007G
PUFA 20:2 n-6 c,c0.02G
PUFA 20:30.03G
PUFA 20:40.08G
PUFA 20:5 n-3 (EPA)0.13G
PUFA 22:40.03G
PUFA 22:5 n-3 (DPA)0.17G
PUFA 22:6 n-3 (DHA)0.77G
Fatty acids, total trans0.06G
Tryptophan0.27G
Threonine1.0G
Isoleucine1.1G
Leucine1.9G
Lysine2.2G
Methionine0.70G
Cystine0.25G
Phenylalanine0.92G
Tyrosine0.80G
Valine1.2G
Arginine1.4G
Histidine0.69G
Alanine1.4G
Aspartic acid2.4G
Glutamic acid3.5G
Glycine1.1G
Proline0.83G
Serine0.96G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)14619.9g6.7g0g
piece (106g)18224.9g8.4g0g

Scaled from Fish Swordfish Dry Heat (Cooked)'s per-100g values using USDA portion data.

More in Finfish and Shellfish Products

Crustaceans Crayfish Mixed Species Wild Moist Heat (Cooked)

82 kcal16.8g protein

Fish Herring Atlantic (Pickled)

262 kcal14.2g protein

Crustaceans Crab Blue Moist Heat (Cooked)

83 kcal17.9g protein

Fish Whitefish Mixed Species (Smoked)

108 kcal23.4g protein

Fish Carp (Raw)

127 kcal17.8g protein

Mollusks Octopus Common Moist Heat (Cooked)

164 kcal29.8g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Fish Swordfish (Raw)

144 kcal19.66g protein

Fish Salmon Coho Farmed Dry Heat (Cooked)

178 kcal24.3g protein

Fish Salmon Coho Farmed (Raw)

160 kcal21.27g protein

Fish Mackerel Spanish (Raw)

139 kcal19.29g protein

Fish Salmon Atlantic Wild Dry Heat (Cooked)

182 kcal25.44g protein

Fish Salmon Atlantic Wild (Raw)

142 kcal19.84g protein

Nutrient Highlights

  • Fish Swordfish Dry Heat (Cooked) is a excellent source of Vitamin D (83% DV) — see top foods ranked by Vitamin D
  • Fish Swordfish Dry Heat (Cooked) is a excellent source of Protein (47% DV) — see top foods ranked by Protein
  • Fish Swordfish Dry Heat (Cooked) is a good source of Potassium (11% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 499mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Swordfish Dry Heat (Cooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Fish Swordfish Dry Heat (Cooked) is naturally low in sodium at 97mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Swordfish Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 23.4g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Swordfish Dry Heat (Cooked) provides 69mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin D: top <1% (#1 of 8,262)
  • Potassium: top 9% (#744 of 8,262)
  • Protein: top 17% (#1,405 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Vitamin DTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories172
% Daily Value*
Total Fat 7.9G10%
Cholesterol 78.0MG26%
Sodium 97.0MG4%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0G
Protein 23.4G47%
Vitamin D 16.6UG83%
Calcium 6.0MG0%
Iron 0.45MG3%
Potassium 499MG11%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173704.

View on USDA FoodData Central →