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Swordfish (cooked) for Weight Loss
26g protein per 100g · Complete
Strong pick
On a calorie deficit, protein protects muscle and crushes hunger. Target 1.4–1.8g per kg of bodyweight from lean, low-calorie sources.
The numbers
Per 100g
26g
119 kcal
Daily target (70kg)
~112g
protein per day
Per 100g portion
26g
Servings/day to hit target
5×
~595 kcal from this food
Why it works for weight loss
For weight loss, look for high protein-to-calorie ratio — lean meats, fish, egg whites, low-fat dairy. Swordfish (cooked) checks those boxes — meaty steak fish — watch mercury.
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