1 serving (150 grams) contains 250 calories, 25.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.6 mg | 31% | |
| Sodium | 788.6 mg | 34% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 39.4 g | 78% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 630.9 mg | 13% | |
* 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 Pepes tongkol
Pepes Tongkol is a traditional Indonesian dish made by steaming or grilling mackerel tuna (tongkol) that has been marinated with spices and wrapped in banana leaves. A staple in Indonesian cuisine, it is particularly popular in Java and Bali. Pepes Tongkol is rich in protein and omega-3 fatty acids, as mackerel tuna is highly nutritious. This dish often contains additional herbs and spices like turmeric, shallots, garlic, lemongrass, and chili, further enhancing its health profile with antioxidants and anti-inflammatory properties. Low in carbohydrates and packed with lean protein, Pepes Tongkol is a nutrient-dense choice for a balanced diet.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health by lowering triglyceride levels and reducing inflammation.
- High in protein, providing essential amino acids that support muscle repair and overall bodily functions.
- Contains a good amount of vitamin D, which promotes healthy bones and immune function.
- Offers B vitamins, particularly B12, crucial for energy production and proper nerve function.
- Contains selenium, a mineral that acts as an antioxidant and supports thyroid functioning.
Dietary Considerations
Selection and Storage
Store Pepes Tongkol in an airtight container in the refrigerator for up to 2-3 days. For longer storage, freeze it for up to one month and reheat thoroughly before consuming.
Common Questions About Pepes tongkol Nutrition
Is Pepes Tongkol high in protein?
Yes, Pepes Tongkol is high in protein due to its main ingredient, tongkol fish (mackerel tuna), which contains approximately 22 grams of protein per 100 grams. This makes it a great option for muscle building and recovery.
Can I eat Pepes Tongkol on a keto diet?
Yes, Pepes Tongkol is keto-friendly as it is low in carbohydrates and rich in protein and healthy fats. Just ensure that the ingredients used, such as spices and coconut milk, do not contain added sugars to keep it keto-compliant.
What are the health benefits of eating Pepes Tongkol?
Pepes Tongkol is a nutritious dish offering omega-3 fatty acids for heart and brain health, protein for muscle repair, and essential vitamins like B12 for energy metabolism. However, mindful consumption is recommended due to the potential mercury content in mackerel tuna.
How much Pepes Tongkol should I eat in one serving?
A typical serving of Pepes Tongkol ranges from 150 to 200 grams, providing around 250 to 300 calories. This portion size is generally suitable for a main meal, preferably paired with steamed vegetables for added nutrition.
How does Pepes Tongkol compare to grilled fish?
Pepes Tongkol is steamed in banana leaves with spices, making it a lower-fat preparation compared to grilled fish, which typically requires oil. The banana leaves also enhance the flavor without extra calories, while grilling may produce charred sections that contain harmful compounds.
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.
