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Swordfish Nutrition Facts

164 calories in 1 piece

Fish, swordfish, cooked, dry heat
Weight Loss Rating:
Total Calories:164 calories in Swordfish, 1 piece
Serving Weight:1 piece = 106g ≈ 0.234lb ≈ 3.74oz
Caloric Density:1.55 calories / gram
Weight Watchers Counter:4 Weight Watchers points
 
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Calorie Sources:70% proteins; 30% fats
Fats:5.45 g (49 calories, 5% by weight)
Carbohydrates:~
Proteins:26.91 g (115 calories, 25% by weight)
Alcohol:~
Water:72.88 g (69% by weight)
Fat Composition:43% monounsaturated; 31% saturated; 26% polyunsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:53 mg
Caffeine:~
Serving Sizes: 100 g
1 piece
3 oz
Food Group:Finfish and Shellfish Products
USDA #:15111
Tags: fish;
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Vitamin A:145 IU
Retinol:43.46 mcg
Retinol Activity Equivalent:43.46 mcg
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:42.40 mcg
Vitamin B-2:116.60 mcg
Vitamin B-3:12.50 mg
Vitamin B-5:402.80 mcg
Vitamin B-6:402.80 mcg
Vitamin B-9:2.12 mcg
Food folate:2.12 mcg
Dietary Folate Equivalent:2.12 mcg
Folic acid:~
Vitamin B-12:2.14 mcg
Added Vitamin B-12:~
Choline:~
Vitamin C:1.17 mg
Vitamin D:~
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:~
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:~
Calcium (Ca):6.36 mg
Copper (Cu):169.60 mcg
Fluoride (F):~
Iron (Fe):1.10 mg
Magnesium (Mg):36.04 mg
Manganese (Mn):21.20 mcg
Phosphorus (P):0.36 g
Potassium (K):0.39 g
Selenium (Se):65.40 mcg
Sodium (Na):0.12 g
Zinc (Zn):1.56 mg
Cholesterol:53 mg
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:~
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:26.91 g
Essential amino acids
Phenylalanine:1.05 g
Leucine:2.18 g
Methionine:0.79 g
Lysine:2.47 g
Isoleucine:1.24 g
Valine:1.38 g
Threonine:1.18 g
Tryptophan:0.30 g
Histidine:0.78 g
Arginine:1.60 g
Non-essential amino acids
Alanine:1.62 g
Aspartic acid:2.76 g
Betaine:~
Cystine:0.29 g
Glutamic acid:4.02 g
Glycine:1.28 g
Hydroxyproline:~
Proline:0.94 g
Serine:1.09 g
Tyrosine:0.90 g
Fats Total:5.45 g
Saturated fatty acids:1.48 g
Monounsaturated fatty acids:2.10 g
Polyunsaturated fatty acids:1.25 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:0.14 g
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:1.02 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:0.29 g
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:0.34 g
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:1.47 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:0.16 g
Docosenoic/Erucic [22:1]:0.12 g
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:31.80 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:0.24 g
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:84.80 mg
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:0.14 g
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:0.72 g
Ash:2 g
Caffeine:~
Theobromine:~
Product Type:Swordfish
Weight Watchers Points:4 point(s)
Atkins Diet (Induction) Rating:5 / 10
Atkins Diet (Maintanence) Rating:3 / 10
Zone Diet Rating:3 / 10
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Did you know?...Children who drink more than 12 ounces of fruit juice a day are getting too many calories from non nutrient dense foods. These children are at risk of obesity. If a child is drinking an excessive amount of juice they are also getting an excessive amount of calories. This juice may make them feel full and lead them to refuse nutrient dense foods essential for growth and development.
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