Tongkol

Tongkol

Seafood

Item Rating: 78/100

1 serving (100 grams) contains 109 calories, 24.0 grams of protein, 1.2 grams of fat, and 0.0 grams of carbohydrates.

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259.5
calories
57.1
protein
0
carbohydrates
2.9
fat

Nutrition Information

1 cup (238.1g)
Calories
259.5
% Daily Value*
Total Fat 2.9 g 3%
Saturated Fat 0.7 g 3%
Polyunsaturated Fat 0 g
Cholesterol 142.9 mg 47%
Sodium 119.0 mg 5%
Total Carbohydrates 0 g 0%
Dietary Fiber 0 g 0%
Sugars 0 g
protein 57.1 g 114%
Vitamin D 476.2 mcg 2381%
Calcium 23.8 mg 1%
Iron 3.6 mg 20%
Potassium 833.3 mg 17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly
🍯 Low sugar
🧂 Low sodium
🧂 Low salt
🥩 High protein
🍞 Low carbs

Source of Calories

0.0%
89.7%
10.3%
Fat: 26 cal (10.3%)
Protein: 228 cal (89.7%)
Carbs: 0 cal (0.0%)

About Tongkol

Tongkol, commonly known as skipjack tuna, is a versatile fish popular in Southeast Asian cuisine, particularly Indonesian dishes. It is a rich source of protein, making it an excellent choice for muscle repair and growth. Tongkol is naturally low in fat but high in essential nutrients like B vitamins, selenium, and omega-3 fatty acids, which support brain health, heart health, and inflammation reduction. Skipjack tuna is also valued for its robust flavor, lending itself well to grilling, steaming, or being simmered in spicy coconut-based sauces. However, like other fish, Tongkol can contain trace amounts of mercury, so consumption should be moderated, especially for vulnerable groups like children and pregnant women. Its affordability and nutritional profile make it a favorite ingredient in many balanced diets, providing an excellent way to enjoy flavorful, nutrient-rich meals while maintaining health-conscious habits.