Fish, Swordfish, Raw
Serving Size 3 oz
Nutritional Value and Analysis
Fish, Swordfish, Raw with a serving size of 3 oz has a total of 122.4 calories with 5.65 grams of fat. The serving size is equivalent to 85 grams of food and contains 50.85 calories from fat. This item is classified as finfish and shellfish products foods.
This food is a good source of protein, selenium, vitamin d, niacin, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine .
Protein 33% of DV
A serving of 85 grams of fish, swordfish, raw has 33% of the recommended daily needs of protein.
Selenium 89% of DV
A serving of 85 grams of fish, swordfish, raw has 89% of the recommended daily needs of selenium.
Vitamin D 119% of DV
A serving of 85 grams of fish, swordfish, raw has 119% of the recommended daily needs of vitamin d.
Niacin 41% of DV
A serving of 85 grams of fish, swordfish, raw has 41% of the recommended daily needs of niacin.
Vitamin B-12 60% of DV
A serving of 85 grams of fish, swordfish, raw has 60% of the recommended daily needs of vitamin b-12.
Tryptophan 58% of DV
A serving of 85 grams of fish, swordfish, raw has 58% of the recommended daily needs of tryptophan.
Threonine 57% of DV
A serving of 85 grams of fish, swordfish, raw has 57% of the recommended daily needs of threonine.
Isoleucine 63% of DV
A serving of 85 grams of fish, swordfish, raw has 63% of the recommended daily needs of isoleucine.
Leucine 49% of DV
A serving of 85 grams of fish, swordfish, raw has 49% of the recommended daily needs of leucine.
Lysine 63% of DV
A serving of 85 grams of fish, swordfish, raw has 63% of the recommended daily needs of lysine.
Methionine 40% of DV
A serving of 85 grams of fish, swordfish, raw has 40% of the recommended daily needs of methionine.
Phenylalanine 31% of DV
A serving of 85 grams of fish, swordfish, raw has 31% of the recommended daily needs of phenylalanine.
Valine 56% of DV
A serving of 85 grams of fish, swordfish, raw has 56% of the recommended daily needs of valine.
Histidine 55% of DV
A serving of 85 grams of fish, swordfish, raw has 55% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 3 oz (85 g)
Amount Per Serving | ||
---|---|---|
Calories 122.4 | Calories from Fat 51 | |
% Daily Value* | ||
Total Fat 5.7g | 9% | |
Saturated Fat 1.4g | 7% | |
Trans Fat 0.04g | ||
Cholesterol 56.1mg | 19% | |
Sodium 68.9mg | 3% | |
Total Carbohydrate 0g | 0% | |
Dietary Fiber 0g | 0% | |
Sugars 0g | ||
Protein 17g |
Vitamin A 2% | Vitamin C 0% |
Calcium 0% | Iron 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 102 IU | 2% | |
→ Vitamin A, RAE | 30.6 µg | 3% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 0 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 0 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 1.45 µg | 60% | |
Vitamin B-6 | 0.46 mg | 27% | |
Vitamin C | 0 mg | 0% | |
Vitamin D | 474.3 IU | 119% | |
→ Vitamin D3 | 11.82 µg | - | |
Vitamin E | 1.72 mg | 11% | |
→ Beta Tocopherol | 0 mg | - | |
→ Delta Tocopherol | 0 mg | - | |
→ Gamma Tocopherol | 0.01 mg | - | |
→ Alpha Tocotrienol | 0 mg | - | |
→ Beta Tocotrienol | 0 mg | - | |
→ Delta Tocotrienol | 0 mg | - | |
→ Gamma Tocotrienol | 0 mg | - | |
Vitamin K | 0.09 µg | 0% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
Nutrient | Amount | DV % | |
---|---|---|---|
Carbohydrate | 0 g | 0% | |
Sugars | 0 g | 0% | |
Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Fat | 5.65 g | 9% | |
Saturated Fats | 1.36 g | 7% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0 g | - | |
→ Lauric Acid | 0.01 g | - | |
→ Myristic Acid | 0.13 g | - | |
→ Palmitic Acid | 0.86 g | - | |
→ Stearic Acid | 0.29 g | - | |
→ Arachidic Acid | 0.01 g | - | |
→ Behenic Acid | 0.01 g | - | |
→ Lignoceric Acid | 0.01 g | - | |
Monounsaturated Fats | 2.53 g | - | |
→ Myristoleic Acid | 0 g | - | |
→ Pentadecenoic Acid | 0 g | - | |
→ Palmitoleic Acid | 0.2 g | - | |
→ Heptadecenoic Acid | 0.03 g | - | |
→ Oleic Acid | 1.89 g | - | |
→ Gadoleic Acid | 0.32 g | - | |
→ Erucic Acid | 0.04 g | - | |
→ Nervonic Acid | 0.06 g | - | |
Polyunsaturated Fats | 0.97 g | - | |
→ Linolenic Acid (18:2) | 0.06 g | - | |
→ Linolenic Acid (18:3) | 0.02 g | - | |
→ Alpha-linolenic Acid | 0.02 g | - | |
→ Gamma-linolenic Acid | 0 g | - | |
→ Parinaric Acid | 0.01 g | - | |
→ Eicosadienoic Acid (20:2) | 0.02 g | - | |
→ Eicosadienoic Acid (20:3) | 0.02 g | - | |
→ Arachidonic Acid | 0.06 g | - | |
→ Eicosapentaenoic Acid (EPA) | 0.09 g | - | |
→ Docosapentaenoic Acid (DPA) | 0.12 g | - | |
→ Docosahexaenoic Acid (DHA) | 0.55 g | - | |
Trans Fats | 0.04 g | 0% | |
Total trans-monoenoic | 0.03 g | - | |
Total trans-polyenoic | 0.01 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Protein | 16.71 g | 33% | |
→ Alanine | 1.02 g | - | |
→ Arginine | 1.01 g | - | |
→ Aspartic acid | 1.72 g | - | |
→ Cystine | 0.18 g | - | |
→ Glutamic acid | 2.51 g | - | |
→ Glycine | 0.81 g | - | |
→ Histidine | 0.5 g | 55% | |
→ Isoleucine | 0.78 g | 63% | |
→ Leucine | 1.37 g | 49% | |
→ Lysine | 1.55 g | 63% | |
→ Methionine | 0.5 g | 40% | |
→ Phenylalanine | 0.66 g | 31% | |
→ Proline | 0.6 g | - | |
→ Serine | 0.69 g | - | |
→ Threonine | 0.74 g | 57% | |
→ Tryptophan | 0.19 g | 58% | |
→ Tyrosine | 0.57 g | 24% | |
→ Valine | 0.87 g | 56% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
Nutrient | Amount | DV % | |
---|---|---|---|
Calcium | 4.25 mg | 0% | |
Copper | 0.03 mg | 3% | |
Iron | 0.32 mg | 2% | |
Magnesium | 24.65 mg | 6% | |
Manganese | 0.01 mg | 0% | |
Phosphorus | 216.75 mg | 17% | |
Potassium | 355.3 mg | 8% | |
Selenium | 48.79 µg | 89% | |
Sodium | 68.85 mg | 3% | |
Zinc | 0.56 mg | 5% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
Nutrient | Amount | DV % | |
---|---|---|---|
Cholesterol | 56.1 mg | 19% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Fish, Swordfish, Raw with 122.4calories? A brisk walk for 27 minutes, jogging for 12 minutes, or hiking for 20 minutes will help your burn off the calories in fish, swordfish, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
Physical Activity | Burn Off Time |
---|---|
Bicycling - 10 mph or less | 26 minutes |
Dancing | 22 minutes |
Golfing | 22 minutes |
Hiking | 20 minutes |
Light Gardening | 22 minutes |
Stretching | 41 minutes |
Walking - 3.5 mph | 27 minutes |
Weight Training - light workout | 34 minutes |
Aerobics | 15 minutes |
Basketball | 17 minutes |
Bicycling - 10 mph or more | 12 minutes |
Running - 5 mph | 12 minutes |
Swimming | 14 minutes |
Walking - 4.5 mph | 16 minutes |
Weight Training - vigorous workout | 17 minutes |
Similar Food Items to Fish, Swordfish, Raw
Name | Calories | Total Fat | Proteins | Carbohydrates |
---|---|---|---|---|
Fish, Swordfish, Cooked, Dry Heat | 172 | 7.93g | 23.45g | 0g |
Fish, Tilefish, Cooked, Dry Heat | 147 | 4.69g | 24.49g | 0g |
Fish, Tilefish, Raw | 96 | 2.31g | 17.5g | 0g |
Fish, Trout, Mixed Species, Raw | 148 | 6.61g | 20.77g | 0g |
Fish, Trout, Rainbow, Wild, Cooked, Dry Heat | 150 | 5.82g | 22.92g | 0g |
Fish, Trout, Rainbow, Wild, Raw | 119 | 3.46g | 20.48g | 0g |
Fish, Tuna, Fresh, Bluefin, Cooked, Dry Heat | 184 | 6.28g | 29.91g | 0g |
Fish, Tuna, Fresh, Bluefin, Raw | 144 | 4.9g | 23.33g | 0g |
Fish, Tuna, Light, Canned In Oil, Drained Solids | 198 | 8.21g | 29.13g | 0g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium