1 serving (100 grams) contains 109 calories, 23.0 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
259.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 1.0 g | 5% | |
| 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 | 54.8 g | 109% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 3.1 mg | 17% | |
| 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
Source of Calories
About Ikan tongkol
Ikan tongkol, also known as skipjack tuna, is a widely consumed fish in Southeast Asian cuisines, especially prominent in Indonesia, Malaysia, and the Philippines. Belonging to the tuna family, it is commonly grilled, smoked, or used in stews and curries. It is a rich source of lean protein, omega-3 fatty acids, and essential vitamins and minerals, such as vitamin D, selenium, and potassium. Ikan tongkol is also a low-calorie food, making it an excellent choice for balanced and nutrient-dense meals. Its strong flavor and versatility make it a staple in both traditional and modern dishes in the region.
Health Benefits
- Promotes heart health due to its high content of omega-3 fatty acids, which can reduce inflammation and lower triglyceride levels.
- Supports bone health as it is rich in vitamin D, which aids calcium absorption and strengthens bone density.
- Boosts immune function with its selenium content, an essential trace mineral that helps protect cells from oxidative stress.
- Enhances energy levels as it contains B vitamins (especially niacin and B12), which support energy metabolism.
- Contributes to muscle growth and repair as a source of high-quality lean protein, essential for overall tissue health.
Dietary Considerations
Selection and Storage
Keep ikan tongkol refrigerated at a temperature of 0 to 4°C and consume within 1-2 days, or freeze it for up to 3 months. Thaw frozen fish in the refrigerator before preparation to maintain optimal freshness and safety.
Common Questions About Ikan tongkol Nutrition
Is Ikan Tongkol high in protein?
Yes, Ikan Tongkol (commonly known as mackerel tuna) is an excellent source of protein. A 100-gram serving of Ikan Tongkol provides approximately 23-25 grams of protein, making it ideal for muscle growth and repair.
Can I eat Ikan Tongkol on a keto diet?
Yes, Ikan Tongkol is perfectly suited for a keto diet because it is low in carbohydrates and high in healthy fats and protein. A 100-gram serving contains nearly zero carbs, making it an excellent option for those following a ketogenic lifestyle.
What are the health benefits and concerns of eating Ikan Tongkol?
Ikan Tongkol is rich in omega-3 fatty acids, which support heart and brain health, and it is also a good source of vitamin D, B12, and selenium. However, as a larger fish, it may contain moderate levels of mercury, so it is advisable to consume it 2-3 times per week to avoid potential overexposure.
What is a recommended serving size for Ikan Tongkol?
A recommended serving size for Ikan Tongkol is about 100-150 grams per meal. This provides a balance of nutrients without overconsuming calories, as a 100-gram portion contains about 110-150 calories depending on preparation methods.
How does Ikan Tongkol compare to other fish like salmon or mackerel?
Ikan Tongkol is leaner and has slightly less fat than salmon but still provides a good amount of omega-3 fatty acids. Compared to mackerel, it is slightly less oily, which makes it a milder-tasting option. It is also typically more affordable and versatile in cooking.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
