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Nutritional Profile of Steamed Or Poached Swordfish

We got 46 nutritional values in our nutrition profile for Steamed Or Poached Swordfish.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for four nutrients.

These are

Also, when compared to all foods, it ranks well (Top 250) for five additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Finfish and Shellfish Products) shows that it ranks notably well (Top 25) for one nutrient:

Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for seven additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Steamed Or Poached Swordfish

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Steamed Or Poached Swordfish

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Steamed Or Poached Swordfish

8.4%
24.7%
65.7%
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Steamed Or Poached Swordfish

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Steamed Or Poached Swordfish

2%
3.8%
1.4%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Steamed Or Poached Swordfish

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Steamed Or Poached Swordfish

In food category: Finfish and Shellfish Products

Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
3.8 g
1.1 g
95
1172
Fatty Acids, total polyunsaturated
1.4 g
408.2 mg
169
1289
Fatty Acids, total saturated
2 g
575.5 mg
114
1437
Total Lipid (Fat)
8.4 g
2.4 g
93
915
Saturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Lauric Acid (12:0)
9 mg
2.6 mg
40
701
Myristic Acid (14:0)
189 mg
53.6 mg
126
961
Palmitic Acid (16:0)
1.3 g
362.9 mg
95
1200
Stearic Acid (18:0)
430 mg
121.9 mg
106
1262
Monounsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Erucic Acid (22:1)
161 mg
45.6 mg
77
107
Oleic Acid (18:1)
2.8 g
799.5 mg
92
1330
Palmitoleic Acid (16:1)
299 mg
84.8 mg
130
684
Paullinic Acid (20:1)
477 mg
135.2 mg
53
133
Polyunsaturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Docosahexaenoic Acid, DHA (22:6 n-3)
815 mg
231 mg
50
66
Docosapentaenoic Acid, DPA (22:5 n-3)
177 mg
50.2 mg
29
49
Eicosapentaenoic Acid, EPA (20:5 n-3)
136 mg
38.6 mg
173
206
Eicosatetraenoic Acid, ETA (20:4)
88 mg
24.9 mg
85
206
Linoleic Acid (18:2 n-6)
94 mg
26.6 mg
274
2300
Linolenic Acid (18:3)
35 mg
9.9 mg
225
921
Parinaric Acid (18:4)
8 mg
2.3 mg
130
157
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
24.7 g
7 g
48
255
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
2 µg
0.6 µg
60
453
Folate, food
2 µg
0.6 µg
47
287
Folate, total
2 µg
0.6 µg
51
393
Niacin
8.3 mg
2.4 mg
57
309
Riboflavin
60 µg
17 µg
203
751
Thiamin
75 µg
21.3 µg
152
809
Vitamin B12
1.8 µg
0.5 µg
219
546
Vitamin B6
546 µg
154.8 µg
55
437
Fat-soluble Vitamins (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
2.5 mg
720.1 µg
42
389
Phylloquinone
0.1 µg
0.03 µg
89
924
Retinol
38 µg
10.8 µg
98
443
Vitamin A, RAE
38 µg
10.8 µg
99
674
Vitamin D (D2 + D3)
17.5 µg
5 µg
23
27
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
7 mg
2 mg
121
550
Copper, Cu
49 µg
13.9 µg
210
800
Iron, Fe
480 µg
136.1 µg
190
878
Magnesium, Mg
33 mg
9.4 mg
58
303
Phosphorus, P
289 mg
81.9 mg
89
375
Potassium, K
447 mg
126.7 mg
74
451
Selenium, Se
72.2 µg
20.5 µg
32
95
Sodium, Na
414 mg
117.4 mg
131
735
Zinc, Zn
830 µg
235.3 µg
141
831
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Cholesterol
83 mg
23.5 mg
88
298
Choline
81.7 mg
23.2 mg
90
345
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
65.7 g
18.6 g
153
1166
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
181 kcal
51.3 kcal
87
507
Figure 3. Nutritional profile of steamed or poached swordfish with 46 nutrient values.

Foods Available Online

We searched Amazon for "Swordfish" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Steamed Or Poached Swordfish

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Cubic Inch, With Bone, Cooked11.0 g0.4 oz
1 Oz, With Bone, Raw (yield After Cooking, Bone Removed)15.0 g0.5 oz
1 Cubic Inch, Boneless, Cooked17.0 g0.6 oz
1 Oz, With Bone, Cooked (yield After Bone Removed)19.0 g0.7 oz
1 Oz, Boneless, Raw (yield After Cooking)23.0 g0.8 oz
1 Oz, Boneless, Cooked28.4 g1.0 oz
1 Cup, Cooked, Flaked136.0 g4.8 oz
1 Small Fillet170.0 g6.0 oz
1 Medium Fillet227.0 g8.0 oz
1 Steak227.0 g8.0 oz
1 Large Fillet340.0 g12.0 oz
Figure 4. Common serving sizes of steamed or poached swordfish

8 Similar Finfish or Shellfish Products

Explore the nutrient content of similar finfish and shellfish products below by clicking on their names.

Similar Finfish and Shellfish Products 1 - 8

Click on a food to explore all of the nutrients it contains.

SwordfishNo of
Nutrients
(Coated, Made With Fat)
56
(Coated, Made Without Fat)
56
49
(Made Without Fat)
49
(Unspecified Cooking Method)
49
85
53
101
Figure 5. Similar finfish and shellfish products 1 to 8.

Recommended High Quality Supplements

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You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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