Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked bonito fish Calories
Baked bonito fish is rich in protein and omega-3 fatty acids.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked bonito fish (150 g) has 237 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 38.3 g of protein, 7.8 g of fat and 0 g of fiber. Its 12.8 µg of B12 covers 531% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked bonito fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
237
KCAL / 150G
Carbs
0g
· 0% DV
Protein
38.3g
· 77% DV
Fat
7.8g
· 10% 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 69% · Fat 31%
Baked bonito fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 237 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.3 g | 77% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Baked bonito fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 237 kcal |
| 1 slice (thin) | 40 g | 63 kcal |
| 1 slice (thick) | 60 g | 95 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (small) | 100 g | 158 kcal |
| 1 serving (medium) | 120 g | 190 kcal |
| 1 piece (large) | 200 g | 316 kcal |
| 1 serving (large) | 200 g | 316 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Baked bonito fish
How do you bake bonito fish?
To bake bonito fish, place cleaned steaks or a whole fish in an oiled baking dish, season with salt, pepper and lemon, and add sliced onion if you like. Bake in a preheated oven until the flesh turns opaque and flakes easily.
What temperature and how long should baked bonito fish cook?
Bake bonito fish at about 400°F (200°C); steaks often take roughly 25–30 minutes, depending on thickness. A whole fish needs longer, so check that the centre is opaque and separates easily rather than relying on time alone.
Is bonito the same as tuna?
No, bonito is not the same fish as tuna, although both belong to the mackerel family and are related. Bonito generally has darker, stronger-tasting flesh; names for bonito vary by region, so this recipe refers to the fish called palamut in Turkish.
How can you keep baked bonito fish from drying out?
Keep baked bonito fish moist by avoiding overcooking and lightly coating it with olive oil before it goes into the oven. Covering the dish with foil for the first part of cooking helps retain moisture; uncover it near the end if you want browning.
Can you bake bonito fish whole, or should you use steaks?
You can bake bonito fish either whole or as steaks. Steaks are convenient and cook more evenly, while a smaller whole fish makes an attractive presentation; have it cleaned first and score the skin so heat reaches the thicker parts.
What seasoning goes well with baked bonito fish?
Lemon, olive oil, salt and black pepper suit baked bonito fish without masking its rich flavour. Onion, garlic, thyme or bay leaf are also good additions; use herbs lightly because bonito has a distinctive taste of its own.
How do you know when baked bonito fish is done?
Baked bonito fish is done when its centre is opaque and the flesh separates into flakes with gentle pressure from a fork. If the middle still looks translucent, return it to the oven briefly and check again to avoid leaving it in too long.
Should you remove the skin before baking bonito fish?
No, you do not need to remove bonito skin before baking; it helps hold the flesh together and can become pleasantly crisp. Scale and clean the fish first, and remove the skin at the table if you prefer not to eat it.
What should you serve with baked bonito fish?
Serve baked bonito fish with a crisp green salad, roasted vegetables or potatoes, and lemon wedges. Fresh, acidic sides balance the fish’s rich flavour, while bread or rice can make the meal more substantial.
How should you store leftover baked bonito fish?
Refrigerate leftover baked bonito fish in a covered container within two hours of cooking and eat it within one to two days for best quality. Reheat it gently until hot throughout, or serve it cold in a salad.
Baked bonito fish Vitamins & Minerals
Vitamins
B12
12.75µg · 531% DV
B3
11.4mg · 71% DV
B6
0.9mg · 53% DV
Vitamin D
9µg · 45% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
570mg · 17% DV
Sodium
83mg · 4% DV
Baked bonito fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked bonito fish
To burn the 237 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 fish?
Baked bonito fish is a Turkish preparation of palamut, a firm, oily fish often enjoyed when it is in season around the Black Sea and Marmara. It may be baked in slices or whole, commonly with onion, tomato and lemon; the exact additions vary from kitchen to kitchen, while the fish remains the focus.
Its flesh is moist and substantial, with a pronounced but not overpowering flavour. In Turkey it is usually served hot as a main course with salad or roasted vegetables, and a squeeze of lemon is a familiar finishing touch. It is rich in protein and omega-3 fats, with no carbohydrates. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Baked bonito 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
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 fish 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 fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked bonito 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
Baked bonito fish Fat Profile
SATURATED
1.95g
MONOUNSATURATED
2.55g
POLYUNSATURATED
2.85g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Baked bonito fish
Foods Similar to Baked bonito fish
Have another question about Baked bonito fish?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.