Swordfish
490 calories per 1 steak (210 g), from USDA FoodData Central.
490
Calories
46 g
Protein
25 g
Total fat
16 g
Carbs
Nutrition facts
- Per 1 steak (210 g)% Daily Value
- Calories490 kcal
- Total Fat25 g32%
- Saturated Fat6 g31%
- Trans Fat—
- Cholesterol160 mg54%
- Sodium730 mg32%
- Total Carbohydrate16 g6%
- Dietary Fiber1 g2%
- Total Sugars0 g
- Added Sugars—
- Protein46 g
- Vitamin D30.7 mcg150%
- Calcium30 mg2%
- Iron2.1 mg10%
- Potassium960 mg20%
- Monounsaturated fat10 g
- Polyunsaturated fat5 g
- Vitamin A110 mcg RAE15%
- Vitamin C0 mg0%
- Vitamin E5.9 mg40%
- Vitamin K8 mcg8%
- Thiamin0.34 mg30%
- Riboflavin0.21 mg15%
- Vitamin B61.16 mg70%
- Folate55 mcg DFE15%
- Vitamin B123.4 mcg140%
- Phosphorus590 mg50%
- Magnesium70 mg15%
- Zinc1.7 mg15%
- Selenium131 mcg240%
- Copper0.12 mg15%
- Choline150 mg30%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories485 kcal → 490 kcal · nearest 10 kcal
- Total Fat24.8 g → 25 g · nearest 1 g
- Saturated Fat6.18 g → 6 g · nearest 1 g
- Cholesterol162 mg → 160 mg · nearest 5 mg
- Sodium731 mg → 730 mg · nearest 10 mg
- Total Carbohydrate16.4 g → 16 g · nearest 1 g
- Dietary Fiber0.63 g → 1 g · nearest 1 g
- Total Sugars0.294 g → 0 g · shown as 0
- Protein46 g → 46 g · nearest 1 g
- Vitamin D30.7 mcg → 30.7 mcg · nearest 0.1 mcg (FDA guidance)
- Calcium31.5 mg → 30 mg · nearest 10 mg (FDA guidance)
- Iron2.06 mg → 2.1 mg · nearest 0.1 mg (FDA guidance)
- Potassium956 mg → 960 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein38% of calories
- Fat46% of calories
- Carbohydrate13% of calories
Questions about Swordfish
How many calories are in Swordfish?
Swordfish has 490 calories per 1 steak (210 g) and 230 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Swordfish?
Swordfish has 46 g of protein per 1 steak (210 g) and 22 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), released 2024-10-31, FDC ID 2706301.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
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