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Baked Bonito Head Calories
High-protein source of omega-3 fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Bonito Head (150 g) has 231 calories. That works out to 154 calories per 100 g. It contains 0 g of carbs, 36.2 g of protein, 8.9 g of fat and 0 g of fiber. Its 12.3 µg of B12 covers 513% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Bonito Head Nutrition Facts
Selected: 1 piece (medium) · 150 g
231
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36.2g
· 72% DV
Fat
8.9g
· 11% 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 64% · Fat 36%
Baked Bonito Head nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 8.9 g | 11% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.2 g | 72% |
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 Head?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 231 kcal |
| 1 piece (small) | 80 g | 123 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 120 g | 185 kcal |
| 1 cup (shredded) | 140 g | 216 kcal |
| 1 serving (large) | 200 g | 308 kcal |
| 1 piece (large) | 230 g | 354 kcal |
| 1 piece (jumbo) | 320 g | 493 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Baked Bonito Head
How do you cook Baked Bonito Head?
To make Baked Bonito Head, clean the head, season it, and bake it with onion, lemon, and a little olive oil. It is ready when the flesh turns opaque and separates easily; overcooking can dry out the meat.
Can you eat Baked Bonito Head?
Yes, Baked Bonito Head is edible, and the cheeks and flesh around the neck are especially tasty. Take care to pick out small bones while eating, and remove the gills before cooking for a cleaner flavor.
How do you clean a bonito head before baking it?
Rinse the bonito head under cold water and remove the gills, which can contribute a bitter taste and strong smell. Drain it well before seasoning, and use a sharp knife carefully around the bony areas.
What does Baked Bonito Head taste like?
Baked Bonito Head has a rich, savory flavor, with tender meat around the cheeks and neck. Lemon, onion, and restrained seasoning complement the fish without masking its distinctive taste.
How can you tell when Baked Bonito Head is done?
Baked Bonito Head is done when its thickest flesh is opaque and comes away from the bone easily. If it still looks translucent or raw inside, continue cooking and check again so the meat does not dry out.
What should you serve with Baked Bonito Head?
Serve Baked Bonito Head with a crisp green salad, lemon, or roasted vegetables. These fresh, simple sides balance the fish’s rich flavor without competing with it.
Does Baked Bonito Head have lots of bones?
Yes, Baked Bonito Head contains bones and small pieces that can be easy to miss, especially near the cheeks. Remove the meat carefully, and check each bite before serving it to children.
Can you use the cheeks from Baked Bonito Head?
Yes, the cheeks of Baked Bonito Head are edible and are often among the most tender parts. After baking, lift the flesh away from the bone with a fork, checking closely for any small bones.
How should you store leftover Baked Bonito Head?
Refrigerate leftover Baked Bonito Head in a covered container once it has cooled; do not leave cooked fish at room temperature for long. Reheat only the portion you plan to eat, until it is steaming hot.
Is Baked Bonito Head a nutritious meal?
Yes, Baked Bonito Head provides protein and omega-3 fats as part of a fish-based meal. Pair it with vegetables and use salt sparingly for a balanced plate.
Baked Bonito Head Vitamins & Minerals
Vitamins
B12
12.3µg · 513% DV
B3
14.7mg · 92% DV
B6
0.69mg · 41% DV
Vitamin D
8.1µg · 41% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
345mg · 49% DV
Iodine
53µg · 35% DV
Potassium ⭐
555mg · 16% DV
Sodium
102mg · 4% DV
Baked Bonito Head Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Bonito Head
To burn the 231 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 Head?
Baked Bonito Head is made by roasting the head of bonito, a fish widely eaten along Turkey’s coasts. It is often cooked with onion, lemon and a little olive oil, though the seasoning varies from kitchen to kitchen.
Served hot, it pairs well with a crisp salad, greens or bread. The flesh around the cheeks is tender and flavourful, while the head has a richer taste than leaner cuts. It is a protein-rich choice, with 24.1 g of protein per 100 g. For a lighter meal, use oil sparingly and serve it with plenty of vegetables.
How Nutritious Is Baked Bonito Head?
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 Head 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 Head Contain Allergens?
Contains these allergens:
Which Diets Is Baked Bonito Head 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 Head Fat Profile
SATURATED
2.17g
MONOUNSATURATED
2.78g
POLYUNSATURATED
2.33g
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.