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Tok fish Calories
High protein, omega-3 source, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tok fish (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 1.8 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tok fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
1.8g
· 2% 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 85% · Fat 15%
Tok fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 Tok fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 piece (extra small) | 60 g | 54 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 2 piece (double) | 240 g | 216 kcal |
| 1 piece (extra large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Tok fish
How do you cook Tok fish?
Tok fish can be pan-cooked, baked, or grilled. Cook it until the flesh turns opaque and separates easily with a fork, then take it off the heat promptly to help keep it moist.
Does Tok fish have a strong fishy taste?
Tok fish should not smell sharply sour or ammonia-like when fresh. Its flavor can vary with the exact fish and freshness; discard it if it has an unpleasant, pungent odor.
Can you bake Tok fish in the oven?
Yes, Tok fish can be baked. Put it in a lightly oiled baking dish, season it, and check early for doneness; thinner pieces cook faster and can dry out if left too long.
How do you remove bones from Tok fish?
Remove visible bones from Tok fish with clean tweezers before cooking, or gently separate the cooked flesh with a fork afterward. Check each portion carefully before serving it to a child.
How can you tell if Tok fish is fresh?
Fresh Tok fish should smell mild, have firm flesh, and look moist rather than slimy. A sour or ammonia-like smell, sticky surface, or mushy texture are reasons not to buy or eat it.
Can you freeze Tok fish?
Yes, Tok fish can be frozen. Wrap it tightly in portions to limit air exposure, thaw it in the refrigerator, and cook it soon after thawing rather than freezing it again.
Can Tok fish be eaten raw as sushi?
Do not assume Tok fish is safe to eat raw. The name alone does not confirm that it was handled and frozen for raw consumption, so cook it unless a knowledgeable seller confirms its suitability.
How long does cooked Tok fish keep in the fridge?
Cooked Tok fish keeps for a short time when promptly refrigerated in a sealed container. Reheat it thoroughly before eating, and discard it if it was left at room temperature for an extended period.
Should you wash Tok fish before cooking it?
No, washing Tok fish under running water is unnecessary and can spread germs through splashes. Pat it dry with a clean paper towel, then wash your hands and any surfaces that touched the raw fish.
Is Tok fish safe to eat during pregnancy?
Fully cooked fish can be part of a pregnancy diet, but Tok fish’s exact species and mercury level are not clear from its name alone. Confirm the species and ask your clinician if you are unsure how often to eat it.
Tok fish Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
2.52mg · 16% DV
B5
0.78mg · 16% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
396mg · 12% DV
Sodium
72mg · 3% DV
Tok fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tok fish
To burn the 108 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 Tok fish?
Tok fish is eaten for its flesh, but the name alone does not identify a particular species or place of origin. Its flavour and texture depend on the fish and how it is cooked; it can be baked, grilled or pan-fried.
Serve it with lemon, vegetables or a fresh salad for a straightforward meal. In many English-speaking countries, fish is commonly paired with potatoes or seasonal greens, while grilling or baking keeps the preparation simple. Tok fish is high in protein and low in fat: per 100 g, it provides 19.5 g of protein and 1.5 g of fat, making it a lean option for meals built around fish.
How Nutritious Is Tok fish?
Nutrient density
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
High
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 Tok 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 Tok fish Contain Allergens?
Contains these allergens:
Which Diets Is Tok fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tok fish Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.