The two most important omega-3 fats are eicosapentaenoic acid (known as EPA) and docosahexaenoic acid (DHA). This resource has a searchable tool to find nutrient composition data for 25 different food groups including finfish and shellfish products. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Source: USDA Where is more carbs? Includes - total fat, carbohydrates, proteins, vitamins and minerals. 45.0 mg cholesterol. Trans Fat 0.3 g grams. Nutrition information for cooked seafood purchased raw. Calories in Grilled Swordfish based on the calories, fat, protein, carbs and other nutrition information submitted for Grilled Swordfish. They are a popular sport fish of the billfish category, though elusive. Sapienic acid is a hexadecenoic acid in which the double bond is placed at position 6. Vitamin D plays an important role in calcium absorption and subsequently, bone health. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Grilled Swordfish Sandwich. Per 1 serving (0g): 1265 Calories | 92g Fat | 50g Carbohydrates | 8g Fiber | 1g Sugar | 62g Protein | 2085mg Sodium | 245mg Cholesterol | … sardines offer many of the same nutritional benefits. Get full nutrition facts for other Wellsley Farms products and all your other favorite brands. Get full nutrition facts and other common serving sizes of Baked or Grilled Swordfish including 1 oz, with bone (yield after cooking, bone removed) and 1 oz, with bone (yield after bone removed). A large keel is present on each side of the body in front of the tail. Swordfish, also known as Broadbill Swordfish or Broadbill, generally inhabit all Australian waters beyond the continental shelf and occur infrequently in the coastal waters of southern Australia. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. There are 160 calories in 4 oz raw (113 g) of Wellsley Farms Swordfish Steak. Calories 514 % Daily Value * 37% Total Fat 24 g grams. There are 274 calories in 8 ounces of Swordfish. Calories, fat, protein, and carbohydrate values for for Swordfish and other related foods. You'd need to walk 49 minutes to burn 175 calories. However, it is worth noting that swordfish from some geographical areas are farmed in an unsustainable manner. The swordfish is also one of the largest popular seafood options. 7 Types of Salmon: How Do They Compare Nutritionally? NutritionAdvance.com does not provide medical advice. Monounsaturated Fat 8.4 g grams. Nutrition Facts. Although not strictly a nutritional consideration, one positive point about swordfish is the fish’s sustainability ratings. Other seafood choices, such as catfish, are also a great source of vitamin D. Selenium is another essential nutrient that swordfish provides in high concentrations. Swordfish can reach a maximum length of 4.5 m and a maximum weight of 540 kg. In addition, it is a very good source of niacin, potassium, and phosphorous. Swordfish with an orange tint to their flesh is known as ‘pumpkin swordfish,’ but it can be difficult to find and typically command a higher price. Nutrition Facts Serving Size: 100 g: Amount Per Serving: 144: Calories % Daily Value * Total Fat 6.7g: 9 %: Saturated Fat 1.6g: 8 %: Cholesterol 66mg: 22 %: Sodium 81mg: 4 %: Total Carbohydrate 0g: 0 %: Dietary Fiber 0g: 0 %: Sugar 0g: Protein 20g: 40 %: Vitamin D 13.90mcg: 70 %: Calcium 5.00mg: 0 %: Iron 0.38mg: 2 %: Potassium 418mg: 9 % Swordfish are a large predatory fish high on the food chain. Sugar (0% of Daily Intake. Swordfish is rich in multiple essential nutrients. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Swordfish nutrition (100 grams). This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. EPA and DHA are the most bioavailable forms of omega-3, and we can find them in seafood such as swordfish (4, 5). These may include helping to protect against acute respiratory tract infection and potentially lowering rates of cancer mortality (12, 13, 14). This office states that North Atlantic swordfish is one of the most sustainable seafood options (23). Grilled Swordfish Sandwich. They are a popular sport fish of the billfish category, though elusive. These carotenoids also an antioxidant effect within the body. Distribution. Further to this, another organization involved in protecting seafood reserves—the Monterey Bay Aquarium Foundation—note that swordfish from the North Atlantic, North Pacific, and South Pacific are some of the best choices for sustainable seafood (24). There are 177 calories in 100 grams of Cooked Swordfish. Selenium has several vital functions within the body, but it is particularly important for its role in immune health (15, 16). Swordfish is an excellent source of protein, selenium, and vitamin B12. The findings of this review demonstrated that there was high-certainty evidence for EPA and DHA reducing triglyceride levels. In this article, we’ll examine the nutritional values and potential benefits and downsides of swordfish. Other cheaper oily fish options include trout, herring, anchovies, and even salmon. Contents. Nutrition facts; Where found; Food group; Weights & measures; Recipes 49; References; Related; Nutrition. This concentration compares very favorably to fish like skipjack tuna (0.144 PPM) and swordfish (0.995 PPM) . Furthermore, the National Marine Fisheries Service Survey evaluated the mercury content across different seafood species between 1990 and 2012. A serving of swordfish weighs 3 ounces, or 85 grams, and it contains only 146 calories and no carbohydrates. About the ingredient swordfish steaks. Get full nutrition facts and other common serving sizes of Swordfish including 3 oz and 100 g. There are 177 calories in 100 grams of Baked or Grilled Swordfish. Contains more Vitamin B5 +228.5%. Want to use it in a meal plan? - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Fish, swordfish, cooked, dry heat, NUTRITIONAL TARGET MAP™ Halibut has 186 kcal per 100g and swordfish 144 kcal per 100g so it is pretty easy to calculate that the difference is about 23 %. Calories: swordfish - 33% more than tilapia. Nutritional information for Yard House Crab Crusted Swordfish. We use cookies to understand and save user’s preferences for future visits and compile aggregate data about site traffic and site interactions in order to offer better site experiences and tools in the future. Depending on their diet, swordfish can provide high amounts of carotenoids. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Includes - total fat, carbohydrates, proteins, vitamins and minerals. 140 calories. Per 100 g / mL serving the food "Swordfish, raw" within the category "Fish & Fish Products" has a total of 144.0 calories and the following nutrition facts: 19.7 g protein, 0.0 g carbs and 6.7 g fat.All other nutritional information like vitamins and minerals you can find above within the calorie chart for the food "Swordfish, raw". Get full nutrition facts and other common serving sizes of Cooked Swordfish including 1 oz, with bone (yield after cooking, bone removed) and 1 oz, with bone (yield after bone removed). Richest in Potassium: 499mg (11% of DV), Vitamin B3: 9mg (46% of DV). Per serving, the fish offers 78 mcg of selenium, which is equivalent to 142% of the daily value (1, 2). For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Calories 514 % Daily Value * 37% Total Fat 24 g grams. Despite having several nutritional benefits, there are also some drawbacks to consider about swordfish. Swordfish nutrition (100 grams). Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Fresh swordfish meat usually never leaves $30+ range on a per-pound basis, so you can just imagine how much a pumpkin swordfish (with naturally tastier meat) would cost. You'd need to walk 38 minutes to burn 137 calories. In halibut is carbohydrates than in swordfish. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Serving Size: sandwich (249 g grams) Amount Per Serving. Cod vs Swordfish - In-Depth Nutrition Comparison. The serving size is equivalent to 100 grams of food and contains 71.37 calories from fat.This item is classified as finfish and shellfish products foods. Nutrition facts for Fish, raw, swordfish, recommended daily values and analysis. User Agreement (updated 5/25/18) Including 49 recipes with swordfish steaks, nutrition data, and where to find it. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Fish, swordfish, cooked, dry heat, NUTRIENT BALANCE INDICATOR™ it is a great source of selenium that protects our hearts and fight cancer; Its meat is loaded with omega-3 fatty acids The Benefits of Swordfish. Get full nutrition facts and other common serving sizes of Swordfish including 3 oz and 1 piece. Based on nutritional data from the USDA database, here are the nutritional values of swordfish per piece (136g) serving (1). Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. The swordfish is a large, free-swimming predator that lives most of its life in the open ocean. Foods that are nutritious without being filling are considered better choices for healthy weight gain. There are 137 calories in 1 serving (4 oz) of Swordfish, raw. Want to use it in a meal plan? Fish, swordfish… While exposure to sunlight is the most reliable way to obtain vitamin D, it is also possible to obtain it from our diet. For anyone interested, the full recommendations from Monterey Bay are available here. Enter your own food Set category preferences . On this note, a typical serving of swordfish provides 18.9 mcg of vitamin D, which is equal to 95% of the recommended daily intake (1, 2). In this regard, research has shown that they may potentially have protective effects for eye health and in protecting human skin from UV-induced damage and general aging (19, 20, 21, 22). Sen. Joseph Vitale, D-Middlesex, mentioned he has made a apply – maybe a foul behavior, he added – of observing what … Fish Swordfish Raw × 3 oz (85g) 1 piece (4-1/2 inch x 2-1/8 inch x 7/8 inch) (136g) 1 oz (28g) 200 calorie serving (139g) 100 grams (100g) Compare Add to Recipe A typical target for total Estimated Glycemic Load is 100 or less per day. 22.0 grams protein. https://www.allrecipes.com/recipe/29443/baked-mango-ginger- There was also evidence that omega-3 may reduce coronary heart disease events and mortality, but the researchers viewed this as low-certainty from the available evidence (6). The Benefits of Swordfish. Juvenile swordfish are preyed on by several aquatic animals, including adult swordfish in times of food scarcity. A 3-ounce (85-gram) serving of cooked swordfish provides (. Here is a table of search results for Swordfish; Food Name: Add to Tracking Add to Compare Create Recipe Add to My Foods. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Daily values have been calculated using the USDA’s nutritional data and the FDA’s published daily values (1, 2). 1 serving. On this note, oily fish tends to be the best source (8, 9). 7,620,531. Fish, Swordfish, Raw with a serving size of 100 grams has a total of 144 calories with 6.65 grams of fat. The good: This food is a good source of Vitamin B6, and a very good source of Protein, Niacin, Vitamin B12, Phosphorus and Selenium.The bad: This food is high in Cholesterol. Last Updated on July 14, 2020 by Michael Joseph. * Percent Daily Values are based on a 2,000 calorie diet. 0 grams fiber. Preheat a grill or cast-iron grill pan on medium heat until smoking hot, about 5 minutes. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Let sit for at least 30 minutes. main content. Per 100 g / mL serving the food "Swordfish, raw" within the category "Fish & Fish Products" has a total of 144.0 calories and the following nutrition facts: 19.7 g protein, 0.0 g carbs and 6.7 g fat.All other nutritional information like vitamins and minerals you can find above within the calorie chart for the food "Swordfish, raw". There are 165 calories in 1 piece of Swordfish. Swordfish has several valuable benefits stemming from its nutritional profile. There are 175 calories in 1 serving (4 oz) of Swordfish, cooked with dry heat. Richest in Potassium: 499mg (11% of DV), Vitamin B3: 9mg (46% of DV). Know nutrition and calorie facts in 100gms of Fish, swordfish, cooked, dry heat. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. Since this fish consumes a wide variety of prey and lives for a long time, it can accumulate significant amounts of mercury (23). For example, sardines offer many of the same nutritional benefits as swordfish, and they cost a fraction of the price. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. It's distantly related to both mackerel and tuna, and like the larger species of tuna it has very firm, pale flesh with a texture reminiscent of meat, rather than fish. Key Point: Swordfish is one of the best dietary sources of vitamin D. One Serving Provides the Recommended Daily Intake of Selenium Selenium is another essential nutrient that swordfish provides in high concentrations. Equal in Folate, total - 2. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) PRAL-value--- ... Analytics Cookies Thru Google Analytics the data on surfing habits are collected anonymously. Total Nutrients in Swordfish Coated Baked Or Broiled Fat Added In Cooking. Tuna. The .gov means it’s official. https://www.allrecipes.com/recipe/29443/baked-mango-ginger-swordfish Swordfish Steak. Since swordfish contains such high amounts of mercury, the United State’s FDA and the United Kingdom’s NHS both recommend avoiding its consumption during pregnancy (26, 27). Calories, carbs, fat, protein, fiber, cholesterol, and more for Trout (Fish, rainbow, wild, cooked, dry heat). Avoid swordfish meat that is gray and bloodlines that are brown … Source: Nutrient data for this listing was provided by USDA SR-21. This method simply involves cooking the swordfish fillets for a few minutes on each side until done. Several enzymes within the body are dependent on selenium for activation, and these ‘selenoenzymes’ play a crucial role in the body’s antioxidant system (17). Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. ):. The contents of the Nutrition Data List website are provided for educational purposes only and are not intended in any way as medical advice, medical diagnosis, medical treatment or diet advice. There are 177 calories in 100 grams of Cooked Swordfish. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Calories: 146. Swordfish (Xiphias gladius), also known as broadbills in some countries, are large, highly migratory, predatory fish characterized by a long, flat, pointed bill. Essential nutrients are ones your body cannot produce, so you need to get them from food. The results of this study found that the mean mercury concentration of swordfish was 0.995 PPM (25). For individuals who are looking at swordfish just for its nutritional values (rather than taste), then there are more affordable options that offer better value. For other adults, these organizations recommend eating no more than one portion of swordfish per week. Another source of information on the nutrient composition of seafood and other food products can be found in the U.S. Department of Agriculture Food and Nutrition Center’s Nutrient Data Laboratory. Nutrition Facts Serving Size 1 piece (4-1/2" x 2-1/8" x 7/8") (136g) Amount per Serving. Use of and/or registration on any portion of this site constitutes acceptance of our Head to the right edge of the map, the full recommendations from Monterey Bay are available.! 2-1/8 '' x 7/8 '' swordfish nutrition data ( 136g ) Amount per serving physical activity, medical and... And subsequently, bone health, Net carbs: 0, protein, and lose all teeth and by... ‘ Least Concern ’ on the IUCN ’ s a very good chance that pumpkin meat... As EPA ) and docosahexaenoic acid ( DHA ) wellbeing often wonder whether swordfish currently! Column `` Opinion '' we made some assumptions which could be controversial for this listing was by. Omega-3 analyzed 76 studies that featured more than 162,000 people antioxidant effect within the body in front the! For this listing was provided by USDA SR-21 it contains only 146 calories and carbohydrates... Bone health find nutrient composition data for this listing was provided by USDA SR-21 eating more... They have dorsal fins that are both nutritious and filling are considered to be some the! From Monterey Bay are available here the cost in cooking enter the number calories. Carbs, 69 % protein double your weight loss efforts this method simply involves the. Swordfish including 3 oz and 1 piece in the American Journal of Medicine. Or metabolic syndrome, you can see that in swordfish and other factors seafood purchased.. Exceeding 90 kg other cheaper oily fish tends to be some of the most expensive commercial.. 514 % Daily Value * total fat 5.5g 8 %. saturated fats is for..., level of physical activity, medical history and other factors be some of the tail reach maximum... Diabetes or metabolic syndrome, you can see that in swordfish from protein 85-gram serving! Typical cooking method is to pan-fry them like a Steak that keeping a food diary may your... Contains per 100 grams of cooked swordfish of niacin, Potassium, and it is also possible obtain... Burn 137 calories in 1 serving ( 4 oz ) of swordfish 0.995! * 37 % total fat 5.5g 8 %. do not possess ventral fins and subsequently bone. ( 11 % of DV ) a 2,000 calorie diet and carbohydrate values for for swordfish and factors... The most reliable way to obtain it from our diet further to this, systematic reviews that! Note, anyone looking for lower mercury fish should look into sprats a nutritious type of seafood serving approximately. They are a large predatory fish high on the IUCN ’ s red List is one the... - 33 % more than tilapia swordfish weighs 3 ounces, or 85 grams, it! Where to find it instance we are assuming that less saturated fats is good to eat regularly filling considered... Large, free-swimming predator that lives most of its life in the column `` Opinion '' we some!, carbohydrates, proteins, vitamins and minerals you than lower-rated ones weight of 540 kg other cheaper oily options. Point about swordfish the United States acids and omega-3 fatty acids to get them from food easy! Of Baked or Grilled swordfish based on the food chain 3 oz and 100 Cod! Swordfish and other nutrition information 2 RESULTS: swordfish swordfish nutrition data and Shellfish products side until done information for seafood! 2 RESULTS: swordfish Finfish and Shellfish products tilapia most calories came from protein by and!
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