How Much Cooked Swordfish for 30g of Protein?
You need about 128 g of cooked swordfish (4.5 oz), about 1 piece of cooked swordfish, to get 30 g of protein.
That amount has 220 calories, 10 g of fat and 0 g of carbohydrates. Cooked swordfish gets 57% of its calories from protein, at 23 g of protein per 100 g.
Cooked Swordfish Calorie Calculator
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How much cooked swordfish for other protein targets
| Target | Weight | About | Calories |
|---|---|---|---|
| 20 g protein | 85 g | 3/4 piece of cooked swordfish | 147 |
| 30 g protein | 128 g | 1 piece of cooked swordfish | 220 |
| 40 g protein | 171 g | 1 1/2 pieces of cooked swordfish | 293 |
Cooked Swordfish calories by serving size
Common amounts of cooked swordfish with calories and macros. Tap a row for its full nutrition page.
Cooked Swordfish vs similar foods
Calories per 100 g compared with other fish and seafood.
Cooked Swordfish: common questions
How much cooked swordfish has 30g of protein?
About 128 g of cooked swordfish (about 1 piece of cooked swordfish) has 30 g of protein.
How many calories are in 30g of protein from cooked swordfish?
Getting 30 g of protein from cooked swordfish comes with 220 calories.
How much protein is in 100 g of cooked swordfish?
100 g of cooked swordfish has 23 g of protein.
More about cooked swordfish
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Source: USDA FoodData Central, SR Legacy. FDC ID 173704. Original description: Fish, swordfish, cooked, dry heat. Portion weights are USDA household measures.