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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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