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Tenggiri Fish Calories
High protein, source of omega-3, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tenggiri Fish (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 3 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tenggiri Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
3g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 80% · Fat 20%
Tenggiri Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Tenggiri Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 slice (thick) | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Tenggiri Fish
What kind of fish is Tenggiri fish?
Tenggiri fish usually refers to narrow-barred Spanish mackerel in Southeast Asian markets, though the name can vary by region. It is a different species from Atlantic mackerel, despite both belonging to the mackerel family.
How do you cook Tenggiri fish?
Tenggiri fish works well grilled, pan-fried, baked, or simmered in curry. Its firm flesh holds together in slices; cook it until opaque and flaky, and avoid prolonged cooking, which can make it dry.
Can you make fish balls with Tenggiri fish?
Yes, Tenggiri fish is commonly used for fish balls in parts of Southeast Asia. Its firm flesh can be minced into a springy paste; remove bones carefully and follow a recipe that specifies the right seasoning and mixing technique.
What does Tenggiri fish taste like?
Tenggiri fish has a savory, fairly mild-to-rich flavor and firm flesh, with less oily intensity than some mackerel. It pairs well with chili, ginger, citrus, and coconut-based sauces without falling apart easily.
Is Tenggiri fish bony?
Tenggiri fish is not usually full of tiny bones, but it has a central backbone and larger bones that need removing. Check fillets by touch before serving, especially to children, because occasional small bones can remain.
Is Tenggiri fish used in otak-otak or pempek?
Yes, Tenggiri fish is a familiar choice for both otak-otak and pempek in Southeast Asian cooking. Its firm flesh is suitable for seasoned fish paste, though recipes and preferred fish can differ between regions.
What fish can I use instead of Tenggiri fish?
Spanish mackerel is the closest substitute for Tenggiri fish when available. For fish balls or curry, firm-fleshed kingfish or another sturdy white fish can work, but the flavor and texture will not be exactly the same.
How should you store Tenggiri fish?
Keep fresh Tenggiri fish cold and cook it soon after buying; freeze it if you will not use it promptly. Wrap it tightly to limit air exposure, thaw it in the refrigerator, and do not refreeze it after thawing.
Can you eat Tenggiri fish raw?
Only eat Tenggiri fish raw if it has been sourced and handled specifically for raw consumption. Citrus or vinegar marinades do not reliably make raw fish safe; cooking it thoroughly is the safer choice.
Can you eat Tenggiri fish during pregnancy?
Possibly, but pregnancy guidance depends on the Tenggiri species, fish size, and local mercury advisories; larger predatory fish can contain more mercury. Follow your local seafood guidance and ask your healthcare professional about your circumstances.
Tenggiri Fish Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
7.2µg · 36% DV
B3
4.2mg · 26% DV
B6
0.42mg · 25% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
Tenggiri Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tenggiri Fish
To burn the 132 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tenggiri Fish?
Tenggiri fish is a firm-fleshed mackerel commonly known by this name in Southeast Asian cooking. Its flavour is savoury but not especially strong, and the flesh holds together well when cooked. In Malaysia and Indonesia it is grilled, pan-fried, or added to curries and soups; elsewhere, it also works well baked or grilled with simple seasonings.
It is high in protein and relatively low in fat, with 22.5 g of protein per 100 g. Pair it with rice, vegetables, or a fresh salad for a balanced meal, and choose grilling or baking rather than frying if you want to keep the dish lighter.
How Nutritious Is Tenggiri Fish?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tenggiri Fish Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tenggiri Fish Contain Allergens?
Contains these allergens:
Which Diets Is Tenggiri Fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tenggiri Fish Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.