Fish, swordfish, cooked, dry heat
FDC ID: 173704
At a glance
Fish, swordfish, cooked, dry heat is a calorie-dense food in the Finfish and Shellfish Products category, providing 172 kcal per 100g. Each 100g supplies 23.4g of protein, 7.9g of fat, 0g of carbohydrates. It is an especially good source of selenium (125% of the Daily Value), vitamin d (83% of the Daily Value), vitamin b12 (68% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
172
kcal
Protein
23.4
g
Total Fat
7.9
g
Total Carbohydrate
0
g
Dietary Fiber
0
g
Nutrition profile of Fish, swordfish, cooked, dry heat
Fish, swordfish, cooked, dry heat provides about 172 kcal per 100g, a fairly high energy density. Nutritionally it is high in protein, low in carbohydrates.
Key nutrients and what they do
- Selenium 125%is part of antioxidant enzymes that protect cells from oxidation
- Vitamin D 83%promotes calcium absorption and supports bone formation and immunity
- Vitamin B12 68%is essential for red blood cell formation and nerve function
- Niacin 58%supports energy metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people with limited sun exposure or focused on bone health
- ✓people on plant-based diets or concerned about anemia
- ✓people building muscle or aiming to preserve muscle mass with age
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) | 3 oz (85g) | 4 oz (113g) |
|---|---|---|---|---|
| Calories | 172 kcal | 49 kcal | 146 kcal | 194 kcal |
| Protein | 23.4 g | 6.6 g | 19.9 g | 26.5 g |
| Fat | 7.9 g | 2.2 g | 6.7 g | 9.0 g |
| Carbs | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Finfish and Shellfish Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 172 kcal | 8.6% | |
| Water | 68.26 g | — | |
| Protein | 23.45 g | 46.9% | |
| Cholesterol | 78 mg | 26.0% | |
| Total Fat | 7.93 g | 10.2% | |
| Total Carbohydrate | 0 g | 0.0% | |
| Dietary Fiber | 0 g | 0.0% | |
| Sodium | 97 mg | 4.2% | |
| Potassium | 499 mg | 10.6% | |
| Calcium | 6 mg | 0.5% | |
| Magnesium | 35 mg | 8.3% | |
| Phosphorus | 304 mg | 24.3% | |
| Iron | 0.45 mg | 2.5% | |
| Zinc | 0.78 mg | 7.1% | |
| Copper | 0.05 mg | 5.1% | |
| Manganese | 0.01 mg | 0.6% | |
| Selenium | 68.50 μg | 124.5% | |
| Retinol | 43 μg | — | |
| Vitamin A | 43 μgRAE | 4.8% | |
| Vitamin D | 16.60 μg | 83.0% | |
| Vitamin E | 2.41 mg | 16.1% | |
| Thiamin | 0.09 mg | 7.4% | |
| Riboflavin | 0.06 mg | 4.8% | |
| Niacin | 9.25 mg | 57.8% | |
| Vitamin B6 | 0.61 mg | 36.2% | |
| Vitamin B12 | 1.62 μg | 67.5% | |
| Folate | 2 μg | 0.5% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 0.10 mg | 0.1% |
Frequently Asked Questions
How many calories are in Fish, swordfish, cooked, dry heat per 100g?
Fish, swordfish, cooked, dry heat has 172 kcal (calories) per 100g.
What are the macros in Fish, swordfish, cooked, dry heat?
Per 100g, Fish, swordfish, cooked, dry heat provides 23.4g protein, 7.9g fat, 0g carbohydrates.
How many calories are in 3 oz of Fish, swordfish, cooked, dry heat?
A 3 oz (85g) serving of Fish, swordfish, cooked, dry heat has about 146 kcal and 19.9g of protein, converted from the per-100g USDA values.
Is Fish, swordfish, cooked, dry heat high in protein?
Yes — Fish, swordfish, cooked, dry heat provides 23.4g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Fish, swordfish, cooked, dry heat provide?
Per 100g, Fish, swordfish, cooked, dry heat is a notable source of Selenium (about 125% of the Daily Value), Vitamin D (about 83% of the Daily Value), Vitamin B12 (about 68% of the Daily Value).
What is the source of this nutrition data for Fish, swordfish, cooked, dry heat?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)