Are you curious about the caloric value of swordfish? Look no further! 1 cubic inch, with bone (yield after bone removed) cooked swordfish contains 19 calories.

But swordfish isn't just low in calories; it's also packed with important nutrients. Swordfish is a great source of protein, as well as vitamin D and omega-3 fatty acids. It's also low in saturated fat and high in selenium.

In this article, we'll explore the nutritional benefits of swordfish, as well as some tips for cooking and preparing it in a healthy way.

Overview of Cooked Swordfish Calories

Swordfish is a relatively low-calorie food, making it a great option for those watching their weight or looking to maintain a healthy diet. In addition to being low in calories, swordfish is also a good source of lean protein, which can help promote feelings of fullness and satiety.

Swordfish Nutrition Facts

Swordfish is rich in an array of nutrients that promote overall health and wellbeing. One serving of swordfish (3 ounces) contains the following nutrients: - 146 calories - 23g protein - 5g fat - 0g carbohydrates - 71mg magnesium - 159mg potassium - 48mcg folate - 0.6mg vitamin B6 - 57IU vitamin D - 1.2mcg vitamin B12

How Many Calories in Cooked Swordfish?

The number of calories in cooked swordfish can vary depending on the cooking method and the cut of fish used. However, on average, a 3-ounce serving of cooked swordfish contains around 146 calories. It's important to note that some swordfish cuts may contain more calories, so it's always a good idea to check the nutrition label before consuming.

Swordfish Calorie Count for 1 Cubic Inch

As previously mentioned, 1 cubic inch, with bone (yield after bone removed) cooked swordfish contains 19 calories. While this may not sound like a lot, it's important to note that many recipes call for a larger portion size than just 1 cubic inch. It's important to monitor portion sizes to avoid consuming too many calories.

Swordfish Caloric Value with Bone Removed

Removing the bone from swordfish can help reduce the caloric value of the fish, as well as make it easier to prepare and eat. On average, one 3-ounce serving of boneless cooked swordfish contains around 130 calories. This makes it an even lower calorie option than other cuts of swordfish that still contain the bone.

Swordfish as a Low Calorie Protein Source

Swordfish is an excellent source of lean protein, which has been shown to promote feelings of fullness and help with weight management. In addition, swordfish is also low in saturated fat, making it a heart-healthy protein source. The omega-3 fatty acids found in swordfish also offer a range of health benefits, including reducing inflammation and improving brain health.

Swordfish Calorie Count for Different Cuts

As mentioned, the calorie count of swordfish can vary depending on the cut of fish used. For example, one 3-ounce serving of raw swordfish steak contains around 134 calories, while the same size serving of raw swordfish loin contains around 118 calories. It's important to keep these differences in mind when calculating the calorie content of your meal.

Swordfish Cooking Methods and Calorie Count

The way you prepare swordfish can also impact its caloric value. For example, grilling or broiling swordfish can give it a delicious smoky flavor without adding extra calories from oil or butter. On the other hand, deep-frying swordfish or cooking it in heavy sauces can significantly increase its calorie count.

Swordfish Health Benefits and Nutritional Value

In addition to being a low-calorie source of protein, swordfish is packed with essential nutrients that promote overall health and wellbeing. Not only is swordfish a great source of vitamin D and omega-3 fatty acids, but it also contains healthy amounts of selenium, magnesium, and potassium. These nutrients are vital for a healthy immune system, strong bones, and optimal heart health, making swordfish an excellent addition to a balanced diet.

Conclusion on Swordfish Caloric Value

Swordfish is a tasty and nutrient-rich fish that offers plenty of health benefits, including lean protein, heart-healthy fats, and important vitamins and minerals. While swordfish is a relatively low-calorie food, it's important to monitor portion sizes and choose healthy cooking methods to get the most out of this delicious fish. By incorporating swordfish into your weekly meal plan, you can enjoy a range of health benefits while still keeping your calorie intake in check.