Swordfish nutrition: calories, carbs, GI, protein, fiber, fats
Fish, swordfish, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Swordfish
|
Glycemic index ⓘ
Source: The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 – II for white fish is 59 | 59 |
| Calories ⓘ Calories for selected serving | 172 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 3 oz (85 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 11.3 (acidic) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 0 mg |
Vitamin B3 ⓘHigher in Vitamin B3 content than 87% of foods
Potassium ⓘHigher in Potassium content than 87% of foods
Phosphorus ⓘHigher in Phosphorus content than 84% of foods
Protein ⓘHigher in Protein content than 84% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 81% of foods
Swordfish calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 172 | |
| Calories in 3 oz | 146 | 85 g |
| Calories in 1 piece | 182 | 106 g |
Swordfish Glycemic index (GI)
Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
387IU of 5,000IU
7.7%
Vitamin E :
7.2mg of 15mg
48%
Vitamin D:
50µg of 10µg
498%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.27mg of 1mg
22%
Vitamin B2:
0.19mg of 1mg
15%
Vitamin B3:
28mg of 16mg
174%
Vitamin B5:
1.3mg of 5mg
25%
Vitamin B6:
1.8mg of 1mg
142%
Folate:
6µg of 400µg
1.5%
Vitamin B12:
4.9µg of 2µg
203%
Choline:
233mg of 550mg
42%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Vitamin D
17 µg
TOP 37%
Macronutrients chart
Protein:
Daily Value: 47%
23.5 g of 50 g
23.5 g (47% of DV )
Fats:
Daily Value: 12%
7.9 g of 65 g
7.9 g (12% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 3%
68.3 g of 2,000 g
68.3 g (3% of DV )
Other:
0.4 g
0.4 g
Protein quality breakdown
Tryptophan:
795mg of 280mg
284%
Threonine:
3105mg of 1,050mg
296%
Isoleucine:
3264mg of 1,400mg
233%
Leucine:
5757mg of 2,730mg
211%
Lysine:
6504mg of 2,100mg
310%
Methionine:
2097mg of 1,050mg
200%
Phenylalanine:
2766mg of 1,750mg
158%
Valine:
3648mg of 1,820mg
200%
Histidine:
2085mg of 700mg
298%
Fat type information
Saturated Fat:
1.9 g
Monounsaturated Fat:
3.5 g
Polyunsaturated fat:
1.4 g
All nutrients for Swordfish per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 172kcal | 9% | 54% |
3.7 times more than Orange
|
| Protein | 23g | 56% | 16% |
8.3 times more than Broccoli
|
| Fats | 7.9g | 12% | 40% |
4.2 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 78mg | 26% | 23% |
4.8 times less than Egg
|
| Vitamin D | 17µg | 166% | 37% |
7.5 times more than Egg
|
| Magnesium | 35mg | 8% | 28% |
4 times less than Almond
|
| Calcium | 6mg | 1% | 88% |
20.8 times less than Milk
|
| Potassium | 499mg | 15% | 13% |
3.4 times more than Cucumber
|
| Iron | 0.45mg | 6% | 78% |
5.8 times less than Beef broiled
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.05mg | 5% | 82% |
3.1 times less than Shiitake
|
| Zinc | 0.78mg | 7% | 59% |
8.1 times less than Beef broiled
|
| Phosphorus | 304mg | 43% | 16% |
1.7 times more than Chicken meat
|
| Sodium | 97mg | 4% | 49% |
5.1 times less than White Bread
|
| Vitamin A | 129IU | 3% | 40% |
129.5 times less than Carrot
|
| Vitamin A RAE | 43µg | 5% | 36% | |
| Vitamin E | 2.4mg | 16% | 39% |
1.7 times more than Kiwifruit
|
| Manganese | 0.01mg | 1% | 85% | |
| Selenium | 69µg | 125% | 20% | |
| Vitamin B1 | 0.09mg | 7% | 52% |
3 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 77% |
2.1 times less than Avocado
|
| Vitamin B3 | 9.3mg | 58% | 13% |
Equal to Turkey meat
|
| Vitamin B5 | 0.42mg | 8% | 64% |
2.7 times less than Sunflower seed
|
| Vitamin B6 | 0.62mg | 47% | 19% |
5.2 times more than Oat
|
| Vitamin B12 | 1.6µg | 68% | 35% |
2.3 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 2µg | 1% | 90% |
30.5 times less than Brussels sprout
|
| Trans Fat | 0.06g | N/A | 66% |
265.9 times less than Margarine
|
| Saturated Fat | 1.9g | 10% | 48% |
3.1 times less than Beef broiled
|
| Choline | 78mg | 14% | 57% | |
| Monounsaturated Fat | 3.5g | N/A | 40% |
2.8 times less than Avocado
|
| Polyunsaturated fat | 1.4g | N/A | 39% |
34.5 times less than Walnut
|
| Tryptophan | 0.27mg | 0% | 54% |
1.2 times less than Chicken meat
|
| Threonine | 1mg | 0% | 55% |
1.4 times more than Beef broiled
|
| Isoleucine | 1.1mg | 0% | 55% |
1.2 times more than Salmon raw
|
| Leucine | 1.9mg | 0% | 55% |
1.3 times less than Tuna Bluefin
|
| Lysine | 2.2mg | 0% | 53% |
4.8 times more than Tofu
|
| Methionine | 0.7mg | 0% | 51% |
7.3 times more than Quinoa
|
| Phenylalanine | 0.92mg | 0% | 57% |
1.4 times more than Egg
|
| Valine | 1.2mg | 0% | 55% |
1.7 times less than Soybean raw
|
| Histidine | 0.7mg | 0% | 59% |
1.1 times less than Turkey meat
|
| Omega-3 - EPA | 0.13g | N/A | 34% |
5.4 times less than Salmon
|
| Omega-3 - DHA | 0.77g | N/A | 33% |
1.9 times less than Salmon
|
| Omega-3 - DPA | 0.17g | N/A | 33% |
Equal to Salmon
|
| Omega-6 - Eicosadienoic acid | 0.02g | N/A | 75% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
12%
Total Fat
7.9g
8.7%
Saturated Fat 1.9g
0
Trans Fat
0g
26%
Cholesterol 78mg
4.2%
Sodium 97mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
23g
Vitamin D
666mcg
111%
Calcium
6mg
0.6%
Iron
0.45mg
5.6%
Potassium
499mg
15%
*
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.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Swordfish nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.