Swordfish - Cooking.com.au

Swordfish - high in essential nutrients

1. Swordfish Facts
2. Tips for Cooking and Storage
3. Types of Swordfish
4. Swordfish Nutritional Value
5. Swordfish Health Benefits

Swordfish Facts

History and Origin

Tips for Cooking and Storage

Tips for cooking and storage of Swordfish
(coming soon)

Types of Swordfish (Australia)

Types of Swordfish

Swordfish Nutritional Value

Swordfish ( Nutritional value )
Value per 100 g
Fish, swordfish, cooked, dry heat

Nutrient ( Proximate’s )	Unit	Value	Daily Value %
Energy	kcal	172	8.6%
Protein	g	23.45	46.9%
Total lipid (fat)	g	7.93	12.2%
Carbohydrate, by difference	g	0.00	0.00
Fiber, total dietary	g	0.0	0.0
Sugars, total	g	0.00	0.00
Minerals
Calcium, Ca	mg	6	0.6%
Iron, Fe	mg	0.45	2.5%
Magnesium, Mg	mg	35	8.7%
Phosphorus, P	mg	304	30.4%
Potassium, K	mg	499	14.2%
Sodium, Na	mg	97	4.0%
Zinc, Zn	mg	0.78	5.2%
Copper, Cu	mg	0.046	2.3%
Manganese, Mn	mg	0.013	0.6%
Selenium, Se	µg	68.5	97.8%
Vitamins
Vitamin C, total ascorbic acid	mg	0.0	0.0
Thiamin (B-1)	mg	0.089	5.9%
Riboflavin (B-2)	mg	0.063	3.7%
Niacin (B-3)	mg	9.254	46.2%
Pantothenic acid (B-5)	mg	0.417	4.1%
Vitamin (B-6)	mg	0.615	30.7%
Folate (B-9)	µg	2	0.5%
Choline	mg	77.5
Vitamin (B-12)	µg	1.62	27.0%
Vitamin A, IU	IU	129	2.5%
Vitamin E (alpha-tocopherol)	mg	2.41	8.0%
Gamma-Tocopherol	mg	0.01
Vitamin D	IU	666	166.5%
Vitamin D (D2 + D3)	µg	16.6
Vitamin D3 (cholecalciferol)	µg	16.6
Vitamin K (phylloquinone)	µg	0.1	0.1%
Lipids
Saturated Fatty Acids	g	1.911	9.5%
Monounsaturated Fatty Acids	g	3.544
Polyunsaturated Fatty Acids	g	1.368
Trans Tatty Acids	g	0.056
Cholesterol	mg	78	26.0%

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.

Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture

Reference Values for Nutrition – National Institutes of Health USA

Swordfish Nutritional Value

Swordfish Health Benefits

Swordfish

HEALTH

References

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – National Institutes of Health USA

For More Information

Swordfish – From Wikipedia, the free encyclopedia

References

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