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Baked bonito fillet Calories
Rich in protein, omega-3, and vitamin B12
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked bonito fillet (150 g) has 276 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 38.1 g of protein, 13.1 g of fat and 0 g of fiber. Its 14.1 µg of B12 covers 588% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked bonito fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
276
KCAL / 150G
Carbs
0g
· 0% DV
Protein
38.1g
· 76% DV
Fat
13.1g
· 17% 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 56% · Fat 44%
Baked bonito fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.1 g | 76% |
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 Baked bonito fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 276 kcal |
| 1 piece (small) | 75 g | 138 kcal |
| 100 g | 100 g | 184 kcal |
| 1 serving (small) | 120 g | 221 kcal |
| 1 serving (medium) | 180 g | 331 kcal |
| 1 piece (large) | 220 g | 405 kcal |
| 1 serving (large) | 250 g | 460 kcal |
| 1 piece (whole) | 300 g | 552 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Baked bonito fillet
How do you bake a bonito fillet?
Bake a bonito fillet with olive oil, lemon, and aromatics until the flesh turns opaque and flakes easily. Place it in a baking dish with sliced onion or tomatoes, season it, and cover loosely for part of the cooking so it stays moist.
Is bonito the same fish as tuna?
No, bonito and tuna are related but are not the same fish. Bonito usually refers to species in the genus Sarda, while tuna belong to other genera; names can vary by region, so a fish sold as “bonito” may differ between markets.
What does baked bonito fillet taste like?
Baked bonito fillet has a rich, savory flavor and a firmer texture than many mild white fish. Its taste can be stronger when the fish is less fresh or cooked for too long, so lemon and simple aromatics pair well with it.
How can you tell when a baked bonito fillet is done?
A baked bonito fillet is done when its center is opaque and the flesh separates easily with a fork. Check the thickest part rather than judging by the edges, which cook first; remove it promptly to keep the leaner portions from drying out.
Can you bake a bonito fillet from frozen?
Yes, you can bake a bonito fillet from frozen, although thawing it first gives more even results. If baking it frozen, expect it to take longer, and make sure the center is fully cooked; blot away excess liquid if the fish releases a lot.
Does a bonito fillet have bones?
A bonito fillet has its backbone removed, but small pin bones may remain. Run your fingers gently along the flesh before cooking and pull out any you find with clean tweezers; check each portion again before serving to children.
How do you keep baked bonito fillet from drying out?
Keep baked bonito fillet moist by avoiding overcooking and adding a little oil or moist vegetables to the baking dish. Covering the dish for part of the bake helps, too; uncover it near the end if you want the surface to brown.
What is the best season to buy bonito for baking?
The best season depends on which bonito species and fishery supply your market. Ask a fishmonger what is locally in season and choose a fillet with firm flesh and a clean, mild sea smell rather than relying on a single worldwide calendar.
How long does baked bonito fillet keep in the fridge?
Baked bonito fillet keeps for up to three days in a covered container in the refrigerator. Chill leftovers promptly rather than leaving them at room temperature, and reheat gently just until hot so the fish does not become dry and tough.
What should you serve with baked bonito fillet?
Serve baked bonito fillet with a crisp salad, roasted vegetables, or potatoes. Lemon, herbs, and a simple grain side complement its rich flavor without overwhelming it; choose lighter sides if the fish was baked with oil or a rich sauce.
Baked bonito fillet Vitamins & Minerals
Vitamins
B12
14.1µg · 588% DV
B3
16.2mg · 101% DV
B6
0.87mg · 51% DV
Vitamin D
7.8µg · 39% DV
Minerals
Selenium
71µg · 129% DV
Phosphorus
368mg · 53% DV
Iodine
48µg · 32% DV
Potassium ⭐
585mg · 17% DV
Sodium
102mg · 4% DV
Baked bonito fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked bonito fillet
To burn the 276 calories in 1 piece (medium) (150 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 Baked bonito fillet?
Baked bonito fillet is made by seasoning portions of bonito and cooking them in the oven. In Turkey, where bonito is especially popular in autumn, it is often baked on a tray with onion, tomato, lemon and a little olive oil. The fish has a rich, savoury flavour and firm, meaty flesh that holds together well after baking.
Serve it as a main course with salad, greens or roasted vegetables; crusty bread is an easy accompaniment. It is naturally high in protein and contains no carbohydrates, making it a satisfying option for a fish-centred meal. Use just enough oil to keep the fillet moist without making the tray dish heavy.
How Nutritious Is Baked bonito fillet?
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 Baked bonito fillet Processed?
NOVA 2
Minimally Processed
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 Baked bonito fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked bonito fillet 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
Baked bonito fillet Fat Profile
SATURATED
3.08g
MONOUNSATURATED
4.65g
POLYUNSATURATED
3.08g
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.