🧪 Nutrition Facts
- Calories 120.0
- Total Fat 6.0 g
- Saturated Fat 1.5 g
- Cholesterol 39.7 mg
- Sodium 6099.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 16.0 g
- Vitamin A 100.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Swordfish Steak contains 120.0 calories per serving (1 Serving (99.2g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 16.0g per serving (54.2% of calories), which supports muscle repair and satiety. One thing to note: a single serving contains 6099.8mg of sodium (265% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Swordfish, Co (co Used as a Preservative to Promote Color Retention).
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Swordfish Steak. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Swordfish Steak — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Swordfish Steak contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120.0 kcal | 6% |
| Total Fat | 6.0 g | 8% |
| Saturated Fat | 1.5 g | 7% |
| Cholesterol | 39.7 mg | 13% |
| Sodium | 6099.8 mg | 265% ⚠️ |
| Protein | 16.0 g | 32% ✅ |
| Vitamin A | 100.2 IU | 2% |
| Vitamin C | 1.2 mg | 1% |
| Iron | 1.1 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Swordfish Steak accounts for 6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 54.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 120.0 calories in Swordfish Steak? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.1 min |
| Walking: 17 minutes per mile | 20.7 min |
| Cycling (Low Intensity) | 13.1 min |
| HIIT | 11.1 min |
| Swimming (Low Intensity) | 15.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Swordfish Steak
Is Swordfish Steak good for weight loss?
With only 120 calories and 16g of protein per serving, swordfish steak is excellent for weight loss. The high protein content helps keep you satisfied while supporting muscle preservation during calorie restriction.
Is Swordfish Steak good for muscle building?
This is a strong choice for muscle building—16g of protein in just 99g makes it a concentrated source of amino acids your muscles need to repair and grow. The minimal carbs and fat mean you're getting protein-focused nutrition.
Is Swordfish Steak heart-healthy?
While the saturated fat and cholesterol are relatively low, the extremely high sodium level is a significant concern for heart health. Regular consumption of this food could contribute to high blood pressure, which increases heart disease risk.
How does Swordfish Steak fit a low-sodium diet?
This food is not compatible with a low-sodium diet—it contains more than double the entire daily sodium limit for many people in a single serving.
What should I watch out for with Swordfish Steak?
Swordfish can accumulate mercury, a toxic metal that builds up in your body over time, so limit consumption to once a week or less. The extremely high sodium content at 6,099.8mg per serving far exceeds most daily recommendations, making it unsuitable for frequent consumption if you manage blood pressure or sodium intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
