Fish, swordfish, cooked, dry heat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Cooked with dry heat, swordfish transforms into a succulent, steak-like fillet with a firm texture and a rich, savory flavor, perfect for grilling or pan-searing.
Per 100g reference serving, Fish, swordfish, cooked, dry heat provides 172 kcal of energy, 23.4g protein (57% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 7.93g total fat (43% of calories).
Vitamins Profile in Fish, swordfish, cooked, dry heat (Per 100g)
Track how Fish, swordfish, cooked, dry heat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 16.6 µg | 83% DV |
| Vitamin B12 (Cobalamin) | 1.62 µg | 67.5% DV |
| Vitamin A (RAE) | 43 µg | 4.8% DV |
| Vitamin E (Alpha-Tocopherol) | 2.42 mg | 16.1% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.089 mg | 7.4% DV |
| Vitamin B2 (Riboflavin) | 0.063 mg | 4.8% DV |
| Vitamin B3 (Niacin) | 9.25 mg | 57.8% DV |
| Vitamin B5 (Pantothenic Acid) | 0.417 mg | 8.3% DV |
| Vitamin B6 (Pyridoxine) | 0.615 mg | 36.2% DV |
| Total Folate (Vitamin B9) | 2 µg | 0.5% DV |
| Folate (Dietary Folate Equivalents) | 2 µg | 0.5% DV |
| Natural Food Folate | 2 µg | 0.5% DV |
| Choline | 77.5 mg | 14.1% DV |
| Preformed Retinol | 43 µg | 4.8% DV |
Minerals & Electrolytes in Fish, swordfish, cooked, dry heat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.45 mg | 2.5% DV |
| Calcium (Ca) | 6 mg | 0.5% DV |
| Magnesium (Mg) | 35 mg | 8.3% DV |
| Potassium (K) | 499 mg | 10.6% DV |
| Zinc (Zn) | 0.78 mg | 7.1% DV |
| Selenium (Se) | 68.5 µg | 100% DV |
| Phosphorus (P) | 304 mg | 24.3% DV |
| Copper (Cu) | 0.046 mg | 5.1% DV |
| Manganese (Mn) | 0.013 mg | 0.6% DV |
| Sodium (Na) | 97 mg | 4.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.772 g | 100% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.127 g | 25.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.034 g | 2.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.088 g | 0.6% DV |
| Monounsaturated Fat (MUFA) | 3.54 g | 11.8% DV |
| Polyunsaturated Fat (PUFA) | 1.37 g | 6.8% DV |
| Saturated Fat (SFA) | 1.91 g | 9.6% DV |
| Dietary Cholesterol | 78 mg | 26% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.92 g | 64% DV |
| Isoleucine (BCAA) | 1.09 g | 72.5% DV |
| Valine (BCAA) | 1.22 g | 67.6% DV |
| Lysine | 2.17 g | 100% DV |
| Methionine | 0.699 g | 69.9% DV |
| Tryptophan | 0.265 g | 66.2% DV |
| Phenylalanine | 0.922 g | 61.5% DV |
| Threonine | 1.03 g | 94.1% DV |
| Histidine | 0.695 g | 86.9% DV |
| Glycine | 1.13 g | 37.8% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fish, swordfish, cooked, dry heat contains 172 calories (kcal), 23.4g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 7.93g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, swordfish, cooked, dry heat has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 11.3 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, swordfish, cooked, dry heat: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, swordfish, cooked, dry heat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.