Nutritional Facts: Grilled Swordfish, Green Beans and Spicy Tomato Salsa

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  24 ounces (680g)
swordfish steaks
2 tablespoons (27g)
olive oil
1 to taste (0g)
salt & freshly ground black pepper
3/4 lb (340g)
green beans
15 ounces (425g)
lettuce
2 tablespoons (29g)
fresh lemon juice
5 tablespoons (68g)
olive oil
1 to taste (0g)
salt & freshly ground black pepper
3 (186g)
plum tomatoes
2 tablespoons (17g)
capers
1/2 cup (80g)
red onions
1 (3g)
garlic cloves
1/2 cup (30g)
flat leaf parsley
1 tablespoon (16g)
balsamic vinegar
6 tablespoons (81g)
olive oil
1/4 teaspoon (0g)
crushed red pepper flakes
1/2 (151g)
cucumbers
1 to taste (0g)
salt & freshly ground black pepper
Total 1 serving
Alanine (g) 8.2 0.0 n/a 0.3 0.2 n/a 0.0 n/a 0.1 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 9 2
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 8.1 0.0 n/a 0.2 0.3 n/a 0.0 n/a 0.0 n/a 0.1 0.0 0.0 n/a 0.0 0.0 0.1 n/a 9 2
Ash (g) 9.8 0.0 n/a 2.2 2.6 0.1 0.0 n/a 0.9 1.4 0.3 0.0 0.7 0.1 0.0 0.0 0.6 n/a 19 5
Aspartic acid (g) 13.8 0.0 n/a 0.9 0.6 n/a 0.0 n/a 0.3 n/a 0.1 0.0 0.1 n/a 0.0 0.0 0.1 n/a 16 4
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 34.0 0.3 n/a 125.9 153.1 1.8 0.7 n/a 18.6 6.9 18.4 5.4 41.4 4.3 0.8 0.1 24.1 n/a 436 109
Calories 979.8 238.7 n/a 105.5 63.8 6.5 596.7 n/a 33.5 4.0 32.0 4.5 10.8 14.1 716.0 0.6 22.6 n/a 2,829 707
Calories (kj) 4,096.3 998.7 n/a 445.7 263.7 26.8 2,496.8 n/a 137.6 16.5 132.8 18.7 45.3 59.0 2,996.2 2.6 97.8 n/a 11,835 2,959
Carbohydrates (g) 0.0 0.0 n/a 23.7 12.2 2.0 0.0 n/a 7.2 0.8 7.5 1.0 1.9 2.7 0.0 0.1 5.5 n/a 65 16
Cholesterol (mg) 449.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 449 112
Copper (mg) 0.3 0.0 n/a 0.2 0.1 0.0 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 n/a 1 0
Cystine (g) 1.4 0.0 n/a 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Dietary Fiber (g) 0.0 0.0 n/a 9.2 5.5 0.1 0.0 n/a 2.2 0.6 1.4 0.1 1.0 n/a 0.0 0.1 0.8 n/a 21 5
Folate (mcg) 13.6 0.0 n/a 112.3 161.6 5.9 0.0 n/a 27.9 4.0 15.2 0.1 45.6 n/a 0.0 0.1 10.5 n/a 397 99
Folate, DFE (mcg) 13.6 0.0 n/a 112.3 161.6 5.9 0.0 n/a 27.9 4.0 15.2 0.1 45.6 n/a 0.0 0.1 10.5 n/a 397 99
Folate, food (mcg) 13.6 0.0 n/a 112.3 161.6 5.9 0.0 n/a 27.9 4.0 15.2 0.1 45.6 n/a 0.0 0.1 10.5 n/a 397 99
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a n/a 4.7 1.8 0.3 n/a n/a 2.5 n/a 1.0 n/a n/a 1.2 n/a n/a 1.3 n/a 13 3
Galactose n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 5.1 1.5 0.3 n/a n/a 2.3 n/a 1.6 n/a n/a 1.2 n/a n/a 1.1 n/a 13 3
Glutamic acid (g) 20.1 0.0 n/a 0.6 0.8 n/a 0.0 n/a 0.8 n/a 0.2 0.0 0.1 n/a 0.0 0.0 0.3 n/a 23 6
Glycine (g) 6.5 0.0 n/a 0.2 0.2 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 7 2
Histidine (g) 4.0 0.0 n/a 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 4 1
Iron (mg) 2.6 0.2 n/a 3.5 3.7 0.0 0.4 n/a 0.5 0.3 0.2 0.1 1.9 0.1 0.5 0.0 0.4 n/a 14 4
Isoleucine (g) 6.2 0.0 n/a 0.2 0.4 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 7 2
Lactose n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Leucine (g) 10.9 0.0 n/a 0.4 0.3 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 12 3
Lysine (g) 12.4 0.0 n/a 0.3 0.4 n/a 0.0 n/a 0.1 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 13 3
Magnesium (mg) 197.3 0.0 n/a 85.0 55.3 1.8 0.0 n/a 20.5 5.7 8.0 0.8 15.0 1.9 0.0 0.2 19.6 n/a 411 103
Maltose n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.1 0.0 n/a 0.7 1.1 0.0 0.0 n/a 0.2 0.0 0.1 0.1 0.0 0.0 0.0 0.0 0.1 n/a 2 1
Methionine (g) 4.0 0.0 n/a 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 4 1
Monounsaturated Fat (g) 20.2 19.7 n/a 0.0 0.0 0.0 49.2 n/a 0.1 0.0 0.0 0.0 0.1 n/a 59.1 0.0 0.0 n/a 149 37
Niacin (mg) 52.8 0.0 n/a 2.5 1.6 0.0 0.0 n/a 1.1 0.1 0.1 0.0 0.4 n/a 0.0 0.0 0.1 n/a 59 15
Pantothenic acid (mg) 2.4 0.0 n/a 0.8 0.6 0.0 0.0 n/a 0.2 0.0 0.1 0.0 0.1 n/a 0.0 0.0 0.4 n/a 5 1
Phenylalanine (g) 5.3 0.0 n/a 0.2 0.2 n/a 0.0 n/a 0.1 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 6 1
Phosphorus (mg) 1,735.1 0.0 n/a 129.3 123.3 2.4 0.0 n/a 44.6 1.7 23.2 4.6 17.4 3.0 0.0 0.3 36.1 n/a 2,121 530
Phytosterols n/a 59.7 n/a n/a 161.6 n/a 149.2 n/a 13.0 8.3 12.0 n/a 1.5 n/a 179.0 n/a 21.1 n/a 605 151
Polyunsaturated Fat (g) 7.8 2.8 n/a 0.4 0.3 0.0 7.1 n/a 0.2 0.1 0.0 0.0 0.0 n/a 8.5 0.0 0.0 n/a 27 7
Potassium (mg) 2,844.3 0.3 n/a 717.8 825.0 30.4 0.7 n/a 440.8 6.9 116.8 12.0 166.2 17.9 0.8 3.6 221.2 n/a 5,405 1,351
Proline (g) 4.8 0.0 n/a 0.2 0.2 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 5 1
Protein (g) 133.8 0.0 n/a 6.2 5.8 0.1 0.0 n/a 1.6 0.4 0.9 0.2 0.9 0.1 0.0 0.0 1.0 n/a 151 38
Retinol (mcg) 245.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 245 61
Riboflavin (mg) 0.4 0.0 n/a 0.4 0.3 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 10.9 3.7 n/a 0.2 0.1 0.0 9.3 n/a 0.1 0.0 0.0 0.0 0.0 0.0 11.2 0.0 0.1 n/a 36 9
Selenium (mcg) 390.6 0.0 n/a 2.0 2.6 0.0 0.0 n/a 0.0 0.2 0.4 0.4 0.0 n/a 0.0 0.0 0.5 n/a 397 99
Serine (g) 5.5 0.0 n/a 0.3 0.2 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 6 2
Sodium (mg) 551.2 0.5 n/a 20.4 119.1 0.3 1.4 n/a 9.3 509.8 3.2 0.5 16.8 3.7 1.6 0.2 3.0 n/a 1,241 310
Starch n/a n/a n/a 3.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a 1.2 n/a 4 1
Sucrose n/a n/a n/a 1.2 0.0 0.1 n/a n/a 0.0 n/a 0.8 n/a n/a 0.0 n/a n/a 0.0 n/a 2 1
Sugar (g) 0.0 0.0 n/a 11.1 3.3 0.7 0.0 n/a 4.9 0.1 3.4 0.0 0.3 2.4 0.0 0.1 2.5 n/a 29 7
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.5 0.0 n/a 0.3 0.3 0.0 0.0 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Threonine (g) 5.9 0.0 n/a 0.3 0.3 n/a 0.0 n/a 0.1 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 7 2
Tocopherol, alpha (mg) 13.7 3.9 n/a 1.4 0.9 0.0 9.7 n/a 1.0 0.2 0.0 0.0 0.2 n/a 11.6 0.0 0.0 n/a 43 11
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.1 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.1 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.1 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.2 n/a n/a 1.7 n/a 0.6 n/a 0.2 n/a 0.0 n/a 0.2 n/a 0.7 n/a 0.0 n/a 4 1
Total Fat (g) 45.2 27.0 n/a 0.7 0.6 0.1 67.5 n/a 0.4 0.1 0.1 0.0 0.2 0.0 81.0 0.0 0.2 n/a 223 56
Trans-monoenoic Fat (g) 0.2 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.3 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 1.5 0.0 n/a 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Tyrosine (g) 4.5 0.0 n/a 0.1 0.1 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 5 1
Valine (g) 6.9 0.0 n/a 0.3 0.3 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 8 2
Vitamin A, IU (IU) 816.5 0.0 n/a 2,347.3 31,489.2 1.8 0.0 n/a 1,549.4 23.7 1.6 0.3 2,527.2 0.0 0.0 51.0 158.0 n/a 38,966 9,742
Vitamin A, RAE (mcg) 245.0 0.0 n/a 119.1 1,573.4 0.0 0.0 n/a 78.1 1.2 0.0 0.0 126.3 0.0 0.0 2.6 7.5 n/a 2,153 538
Vitamin B-12 (mcg) 11.6 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 12 3
Vitamin B-6 (mg) 3.7 0.0 n/a 0.5 0.4 0.0 0.0 n/a 0.1 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.1 n/a 5 1
Vitamin C (mg) 0.0 0.0 n/a 41.5 39.1 11.4 0.0 n/a 25.5 0.7 5.9 0.9 39.9 0.0 0.0 0.1 4.2 n/a 169 42
Vitamin D (IU) 3,796.9 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 3,797 949
Water (g) 499.3 0.0 n/a 307.3 403.9 27.2 0.0 n/a 175.8 14.4 71.3 1.8 26.3 12.2 0.0 0.0 143.3 n/a 1,683 421
Zinc (mg) 4.5 0.0 n/a 0.8 0.8 0.0 0.0 n/a 0.3 0.1 0.1 0.0 0.3 0.0 0.0 0.0 0.3 n/a 7 2

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