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Swordfish With Rosemary - Recipe and Nutrition Facts
86

Swordfish With Rosemary Recipe

Swordfish With Rosemary has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin D and Niacin.

The food contains 2.8g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 22.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

It a good source of Vitamin B6 and Vitamin B12.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Swordfish With Rosemary has been given a composite ranking of 86, and on a regular basis.

Calorie Breakdown

 Calories from Protein52%
 Calories from Fat41%
 Calories from Carbs6%

Why this is good for you

  • Very high in Protein

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietAVERAGE
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A90.3 IU1.8%Mid 40%Average
Retinol24.8 mcg
Vitamin C4.8 mg8.1%Mid 40%Average
Vitamin D383.6 IU95.9%Top 10%Very High
Thiamin0 mg
Riboflavin0 mg
Niacin5.5 mg27.3%Top 10%Very High
Vitamin B60.61 mg30.3%Top 10%Very High
Folate3 mcg0.8%Bottom 30%Low
Folic Acid0 mcg
Vitamin B121.2 mcg20.2%Top 10%Very High
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium11.5 mg1.2%Bottom 30%Low
Iron0.61 mg3.4%Mid 40%Average
Magnesium23 mg5.8%Mid 40%Average
Phosphorus183 mg18.3%Top 30%High
Potassium322.4 mg9.2%Top 10%Very High
Sodium151.4 mg6.3%Mid 40%Average
Zinc0.61 mg4%Mid 40%Average
Copper0 mg
Manganese0 mg
Selenium40 mcg57.1%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate1.7 g0.6%Bottom 10%Very Low
Dietary Fiber0.06 g0.24%Bottom 10%Very Low
Starch0 g
Sugars0.3 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein13.8 g27.5%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine1.2 mg
Methionine0.6 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.6 mg
Alanine0.6 mg
Aspartic Acid1.2 mg
Glutamic Acid1.8 mg
Glycine0.6 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.8 g7.4%Mid 40%Average
Saturated Fat1 g5.2%Mid 40%Average
Monounsaturated Fat3.6 g
Polyunsaturated Fat1.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol1.8 g
Water75.2 g
Ash1.2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 200 Calories from Fat 71

% Daily Value *

Total Fat 7.9 g 12.2%

Saturated Fat 1.7 g 8.5%

Trans Fat

Cholesterol 44.2 mg 14.7%

Sodium 249.8 mg 10.4%

Total Carbohydrates 2.8 g 0.9%

Dietary Fiber 0.1 g0.4%

Sugars 0.5 g

Protein 22.7 g 45.4%

Vitamin A 3% Vitamin C 13.3%

Calcium 1.9% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/swordfish-with-rosemary-372289 Embed Table:

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