🧪 Nutrition Facts
- Calories 136.7
- Total Fat 4.5 g
- Saturated Fat 1.2 g
- Cholesterol 44.1 mg
- Sodium 101.7 mg
- Potassium 0.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 22.0 g
- Vitamin A 150.3 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 0.9 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 Portions contains 136.7 calories per serving (1 Serving (113.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 22.0g per serving (68.5% of calories), which supports muscle repair and satiety. With 22.0g of protein per serving (44% DV), it's an excellent source of protein for muscle maintenance and recovery.
🏷️ 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, Tasteless Smoke (added 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 Portions. 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 Portions — 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 Portions contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 136.7 kcal | 6.8% |
| Total Fat | 4.5 g | 6% |
| Saturated Fat | 1.2 g | 6% |
| Cholesterol | 44.1 mg | 15% |
| Sodium | 101.7 mg | 4% |
| Protein | 22.0 g | 44% ✅ |
| Vitamin A | 150.3 IU | 3% |
| Vitamin C | 1.2 mg | 1% |
| Iron | 0.9 mg | 5% |
* 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 Portions accounts for 6.8% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 68.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 136.7 calories in Swordfish Portions? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.3 min |
| Walking: 17 minutes per mile | 23.6 min |
| Cycling (Low Intensity) | 15.0 min |
| HIIT | 12.7 min |
| Cycling (Moderate Intensity) | 12.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Swordfish Portions
Is Swordfish Portions good for weight loss?
Swordfish is excellent for weight loss because it's very lean, delivering 22g of protein in just 137 calories per portion. The combination of high protein and minimal fat keeps calories low while helping preserve muscle and maintain appetite control.
Is Swordfish Portions good for muscle building?
With 22g of protein per 113g serving, swordfish is a strong choice for muscle building. The protein content supports muscle repair and growth, and the low calorie density means you can eat satisfying portions without excess calories.
Will Swordfish Portions keep me feeling full?
The high protein content will keep you satisfied between meals. However, the lack of fiber or fat means the fullness may not last as long as foods combining protein with healthy fats or fiber.
Is Swordfish Portions a good snack for kids?
Swordfish can work for older kids who enjoy fish, though it's a firmer texture that younger children might find challenging. The mild, straightforward flavor is generally appealing, but supervision is recommended due to potential small bones.
What diets does Swordfish Portions suit?
This works well with keto, paleo, zero-carb, and high-protein diets. It's also suitable for Mediterranean and general low-carb eating patterns.
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.
