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Spanish Mackerel Steaks (Tenggiri)

Spanish Mackerel Steaks (Tenggiri) is an oily fish commonly used in Mediterranean, Japanese and Southeast Asian cuisines and is often enjoyed grilled, smoked or pan-fried. It is a rich source of long-chain omega-3 fatty acids, providing 2675mg per 100g, which support heart and brain health. Nutritionally, Spanish Mackerel Steaks (Tenggiri) is also a high-quality protein source and delivers substantial vitamin B12 and vitamin D, while being very low in carbohydrates; its fat composition is largely beneficial unsaturated fats, making it a heart-friendly seafood choice.

Lactose free · Gluten free · Unprocessed · ~0.60€/100g

Kinome Health Grade

S+

Optimal

-

Nutrition

Macronutrients per selected portion. Derived from Mackerel.

Calories

205 kcal

10% of Daily kcal · moderate-calorie

Protein

19 g

37% RDI

Fat

14 g

3.3g sat fat

Carbs

0 g

0% RDI

Sugar

0 g

0% RDI

Fiber

0 g

0% RDI

Salt

0.1 g

1% RDI

Nutrition quality

Scored against dietary guidelines. Tap rows for a deeper breakdown.

Composite score - weighted by current nutrition science

S+ · 10.0 / 10

Healthy alternatives

Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.

01

Fresh Sardines (Grilled or Canned in Water, with Bones)

Better fats · cleaner profile

S+

Recipes featuring Spanish Mackerel Steaks (Tenggiri)

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Ikan Bakar

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Asam Pedas

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Nasi Kerabu

Nasi Kerabu

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Frequently asked

Q.01Is Spanish Mackerel Steaks (Tenggiri) healthy?

Yes, Spanish Mackerel Steaks (Tenggiri) is exceptionally healthy, earning an S Health Grade. It has a strong fat quality profile.

Q.03What NOVA processing level is Spanish Mackerel Steaks (Tenggiri)?

Spanish Mackerel Steaks (Tenggiri) is NOVA 1 - Unprocessed.

Q.05Is Spanish Mackerel Steaks (Tenggiri) lactose free?

Yes, Spanish Mackerel Steaks (Tenggiri) is lactose free.

Q.02What are the macros in Spanish Mackerel Steaks (Tenggiri)?

100g of Spanish Mackerel Steaks (Tenggiri) contains 205 kcal, 18.6g protein, 0g carbohydrates, 13.9g fat, and 0g fiber.

Q.04Is Spanish Mackerel Steaks (Tenggiri) gluten free?

Yes, Spanish Mackerel Steaks (Tenggiri) is gluten free.

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