Nutrition Facts
Serving size 100g
Amount per serving
Calories 165
% Daily Value *
Total Fat 8g %12
Saturated Fat 2g %9
Trans Fat 0g
Cholesterol 78mg %0
Sodium 97mg %6
Total Carbohydrate 0g %0
Dietary Fiber 0g %0
Total Sugars 0g
Protein 23g
Vitamin D 666.0IU %111
Calcium 6.0mg %0
Iron 0.5mg %2
Potassium 499mg %13
Phosphorus 304.0mg %30
* 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.
Vitamins in swordfish, cooked
Vitamin C 0.0mg %0
Vitamin K 0.1µg %0
Vitamin A 129.0IU %4
Vitamin B2 (Riboflavin) 0.1mg %5
Vitamin B1 (Thiamin) 0.1mg %7
Vitamin B5 (Pantothenic acid) 0.4mg %8
Choline, total 77.5mg %14
Vitamin E 2.4mg %16
Vitamin B6 0.6mg %47
Vitamin B3 (Niacin) 9.3mg %58
Vitamin B12 1.6µg %68
Vitamin D 666.0IU %111
Minerals in swordfish, cooked
Calcium 6.0mg %0
Manganese 0.0mg %1
Iron 0.5mg %3
Copper 0.0mg %5
Zinc 0.8mg %6
Sodium 97.0mg %6
Magnesium 35.0mg %8
Potassium 499.0mg %13
Phosphorus 304.0mg %30
Selenium 68.5µg %125
Amino Acids in swordfish, cooked
Valine 1.2g %62
Leucine 1.9g %66
Isoleucine 1.1g %73
Cystine 0.3g %82
Tyrosine 0.8g %85
Tryptophan 0.3g %88
Methionine 0.7g %90
Threonine 1.0g %92
Histidine 0.7g %93
Lysine 2.2g %96
Phenylalanine 0.9g %98
Fatty Acids in swordfish, cooked
EPA 0.13g %42
Omega-3 1.07g %67
DPA 0.17g %112
DHA 0.77g %386
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of swordfish, cooked is 0.0/100 which makes it a low quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Swordfish, Cooked has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Valine | 39 | 53 |
| Leucine | 59 | 83 |
| Isoleucine | 30 | 47 |
| Tryptophan | 6 | 12 |
| Threonine | 23 | 45 |
| Histidine | 15 | 30 |
| Lysine | 45 | 94 |
| Met+Cys | 22 | 41 |
| Phe+Tyr | 30 | 75 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in swordfish, cooked is 5.6 which makes it a high P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of swordfish, cooked is 1.7 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in swordfish, cooked as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that swordfish, cooked is lacking.
meat
vegetables
Nutrient Density Score for swordfish, cooked is 43/100 good).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for swordfish, cooked
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 0.08 | <4 |
| Zinc:Copper | 16.96 | <12 |
| Potassium:Sodium | 5.14 | >2 |
| Caclcium:Magnesium | 0.17 | <2 |
| Iron:Copper | 10.87 | <15 |
| Calcium:Phosphorus | 0.02 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 56%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
41% of insulinogenic calories