Swordfish nutrition chart, glycemic index and rich nutrients
Fish, swordfish, cooked, dry heat
*all the values are displayed for the amount of 100 grams
What is Swordfish rich in: TOP 5 nutrients.
richer than 87% foods
richer than 87% foods
Rich in Protein
richer than 84% foods
richer than 84% foods
richer than 81% foods
Potassium
Vitamin B3
Protein
Phosphorus
Vitamin B6
Explanation: This food contains more Potassium than 87% of foods. More importantly, although there are several foods (13%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin B3, Protein, Phosphorus and Vitamin B6
Swordfish Glycemic index (GI)
Similar food data
Tuna 
Sardine 
Atlantic mackerel 
Check out similar food or compare with current
Macronutrients chart
Protein:
47%
Daily Value: 47%
23.45 g of 50 g
Fats:
12%
Daily Value: 12%
7.93 g of 65 g
Carbs:
0%
Daily Value: 0%
0 g of 300 g
Water:
3%
Daily Value: 3%
68.26 g of 2,000 g
Other:
0.36 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
172
% Daily Value*
12%
Total Fat
8g
10%
Saturated Fat
2g
26%
Cholesterol
78mg
4%
Sodium
97mg
0%
TotalCarbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars 0g
Includes 1g Added Sugars
Protein
23g
Vitamin D
666mcg
167%
Calcium
6mg
1%
Iron
0mg
0%
Potassium
499mg
14%
*
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
Low in Cholesterol
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
details
Using too much sugars can lead to weight gain or diabetes.
Mineral coverage chart
Calcium:
6 mg of 1,000 mg
1%
Iron:
0.45 mg of 18 mg
3%
Magnesium:
35 mg of 400 mg
9%
Phosphorus:
304 mg of 1,000 mg
30%
Potassium:
499 mg of 3,500 mg
14%
Sodium:
97 mg of 2,400 mg
4%
Zinc:
0.78 mg of 15 mg
5%
Copper:
0.046 mg of 2 mg
2%
Manganese:
0.013 mg of 2 mg
1%
Selenium:
68.5 µg of 70 µg
98%
Choline:
77.5 mg of 550 mg
14%
Mineral chart - relative view
Potassium
499 mg
TOP 13%
Phosphorus
304 mg
TOP 16%
Selenium
68.5 mg
TOP 20%
Magnesium
35 mg
TOP 28%
Sodium
97 mg
TOP 49%
Choline
77.5 mg
TOP 57%
Zinc
0.78 mg
TOP 59%
Iron
0.45 mg
TOP 78%
Copper
0.046 mg
TOP 82%
Manganese
0.013 mg
TOP 85%
Calcium
6 mg
TOP 88%
Vitamin coverage chart
Vitamin A:
129 IU of 5,000 IU
3%
Vitamin E :
2.41 mg of 20 mg
12%
Vitamin D:
666 IU of 400 IU
167%
Vitamin C:
0 mg of 60 mg
0%
Vitamin B1:
0.089 mg of 2 mg
6%
Vitamin B2:
0.063 mg of 2 mg
4%
Vitamin B3:
9.254 mg of 20 mg
46%
Vitamin B5:
0.417 mg of 10 mg
4%
Vitamin B6:
0.615 mg of 2 mg
31%
Vitamin B12:
1.62 µg of 6 µg
27%
Vitamin K:
0.1 µg of 80 µg
0%
Folic acid (B9):
0 µg of 400 µg
0%
Vitamin chart - relative view
Vitamin B3
9.254 µg
TOP 13%
Vitamin B6
0.615 µg
TOP 19%
Vitamin B12
1.62 µg
TOP 35%
Vitamin D
666 µg
TOP 37%
Vitamin E
2.41 µg
TOP 39%
Vitamin A
129 µg
TOP 40%
Vitamin B1
0.089 µg
TOP 52%
Vitamin B5
0.417 µg
TOP 64%
Vitamin B2
0.063 µg
TOP 77%
Vitamin K
0.1 µg
TOP 88%
Vitamin C
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Protein quality breakdown
Tryptophan:
265 mg of 280 mg
95%
Threonine:
1035 mg of 1,050 mg
99%
Isoleucine:
1088 mg of 1,400 mg
78%
Leucine:
1919 mg of 2,730 mg
70%
Lysine:
2168 mg of 2,100 mg
103%
Methionine:
699 mg of 1,050 mg
67%
Phenylalanine:
922 mg of 1,750 mg
53%
Valine:
1216 mg of 1,820 mg
67%
Histidine:
695 mg of 700 mg
99%
Fat type information
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g