1 serving (100 grams) contains 140 calories, 23.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| 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 | 1.2 mg | 6% | |
| Potassium | 952.4 mg | 20% | |
* 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 Monchong
Monchong, also known as pomfret or sickle pomfret, is a deep-sea fish revered in Hawaiian and other Pacific cuisines. Known for its mildly sweet flavor and tender, flaky texture, monchong is a popular choice in seafood dishes like grilled filets, ceviche, or pan-seared entrees. A 100-gram serving of monchong provides approximately 140 calories, 23 grams of high-quality protein, and 5 grams of fat, with no carbohydrates or dietary fiber. It is also an excellent source of vitamin D (200 IU per serving), making it a nutrient-dense, lean option for seafood lovers. Monchong is typically sourced from Hawaiian waters, showcasing the region's emphasis on sustainable, fresh seafood.
Health Benefits
- Rich source of high-quality protein (23 grams per 100g), supporting muscle repair and overall body functions.
- Excellent source of vitamin D (200 IU per serving), vital for bone health and immune function.
- Contains omega-3 fatty acids beneficial for cardiovascular health and reducing inflammation.
Dietary Considerations
Selection and Storage
Store monchong in the coldest part of the refrigerator (below 40°F) and consume within 1-2 days for optimal freshness. For longer storage, freeze in airtight packaging for up to three months.
Common Questions About Monchong Nutrition
Is Monchong high in protein?
Yes, Monchong is an excellent source of protein, with 23 grams per 100 grams. This makes it a great option for those looking to increase their protein intake, such as athletes or individuals with active lifestyles.
Can I eat Monchong on a keto diet?
Absolutely! Monchong contains 0 grams of carbs, making it an ideal choice for a keto diet. It also provides healthy fats (5 grams per 100 grams) and protein that align well with the macronutrient requirements of keto eating plans.
What are the health benefits of Monchong?
Monchong is a nutrient-dense fish offering high-quality protein (23 grams per serving) and healthy fats, which may promote heart health and muscle maintenance. It is also low in calories (140 per 100 grams) and sodium (60 mg) and free from carbohydrates, making it suitable for various diets.
How much Monchong should I eat in one serving?
A serving size of Monchong is typically around 3 to 4 ounces (85-115 grams). This provides approximately 120-160 calories and 20-26 grams of protein, making it a satisfying portion for most meals while fitting within balanced dietary goals.
How does Monchong compare to other fish like salmon or tuna?
Monchong has slightly less fat than salmon, with 5 grams compared to salmon's 10-13 grams per 100 grams. It is similar to tuna in being very high in protein (23 grams versus tuna's 25 grams per 100 grams). Monchong is mild-flavored, making it versatile in cooking, while salmon has a richer taste and tuna lends itself well to raw preparations.
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.
