17 Fit Food calories Fish and seafood
Swordfish calories and nutrition facts
Per 100 g: 172 kcal — 23.4 g protein, 7.9 g fat and 0 g carbs.
Swordfish is a meaty, dense fish usually cut into steaks and grilled or seared like beef, popular around the Mediterranean and at American seafood restaurants. It’s richer than most white fish, at about 172 kcal per 100 g, and exceptionally high in vitamin D. A 150 g steak is roughly 260 kcal before any marinade or butter.
- High in protein
- Low salt
- High in vitamin D
- High in selenium
- Protein 57%
- Fat 43%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 258 kcal
- 100 kcal is 60 g this much of it gives 100 kcal
- 20 g of protein is 85 g this much to eat for 20 g of protein
- Energy density Medium 1.7 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 172 kcal 9%
- Protein 23.4 g 47%
- Fat 7.9 g 11%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.24 g 4%
Where the calories come from
- Protein 57%
- Fat 43%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 43 µg 5%
- Vitamin D 16.6 µg 332%
- Vitamin E 2.4 mg 20%
- Vitamin K 0.1 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.089 mg 8%
- Vitamin B2 riboflavin 0.063 mg 5%
- Vitamin B3 niacin 9.3 mg 58%
- Vitamin B5 pantothenic acid 0.417 mg 7%
- Vitamin B6 0.615 mg 44%
- Folate B9 2 µg 1%
- Vitamin B12 1.6 µg 65%
- Choline 77.5 mg
Minerals
- Potassium 499 mg 25%
- Calcium 6 mg <1%
- Phosphorus 304 mg 43%
- Magnesium 35 mg 9%
- Iron 0.45 mg 3%
- Zinc 0.78 mg 8%
- Copper 0.046 mg 5%
- Manganese 0.013 mg <1%
- Selenium 68.5 µg 125%
- Iodine 48 µg 32%
- Sodium 97 mg 4%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low salt
- High in vitamin D
- High in selenium
- High in vitamin B12
- High in vitamin B3
- High in vitamin B6
- High in phosphorus
- High in iodine
- Source of potassium
- Source of vitamin E
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 67% More calories than 67% of fish and seafood.
- 79% More protein than 79% of fish and seafood.
- 91% More vitamin D than 91% of fish and seafood.
- 91% More selenium than 91% of fish and seafood.
- 91% More vitamin B3 than 91% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
- Salmon roe 143 kcal
- Sardines 208 kcal
- Trout 141 kcal
- Sprats 186 kcal
- Pink salmon 127 kcal
- Salmon 208 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173704.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.