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Baked bonito with onion Calories
Rich in protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked bonito with onion (180 g) has 319 calories. That works out to 177 calories per 100 g. It contains 4.3 g of carbs, 42.1 g of protein, 14.8 g of fat and 0.9 g of fiber. Its 15.1 µg of B12 covers 630% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Baked bonito with onion Nutrition Facts
Selected: 1 serving (medium) · 180 g
319
KCAL / 180G
Carbs
4.3g
· 2% DV
Protein
42.1g
· 84% DV
Fat
14.8g
· 19% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 53% · Fat 42%
Baked bonito with onion nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 42.1 g | 84% |
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 Serving of Baked bonito with onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 319 kcal |
| 1 piece (small) | 90 g | 159 kcal |
| 100 g | 100 g | 177 kcal |
| 1 piece (medium) | 140 g | 248 kcal |
| 1 cup (chopped) | 150 g | 266 kcal |
| 1 piece (large) | 220 g | 389 kcal |
| 1 serving (large) | 280 g | 496 kcal |
Calculated from 177 calories per 100 g.
Frequently Asked Questions About Baked bonito with onion
How do you make baked bonito with onion?
Baked bonito with onion is made by roasting bonito portions over sliced onion with olive oil, lemon, and seasoning. Spread the onion in a baking dish, add the fish, and cook until the flesh turns opaque and flakes easily.
What temperature and cooking time work for baked bonito with onion?
Bake bonito with onion at about 400°F (200°C) for roughly 20–25 minutes when using thick slices. The exact time varies with the thickness and your oven, so check that the centre is opaque and flakes easily.
How do you keep baked bonito with onion from drying out?
Keep baked bonito with onion moist by avoiding overcooking and leaving the onion and a little olive oil or liquid in the dish. Thicker portions tend to stay juicier; take the fish out as soon as it flakes easily.
What does bonito taste like in baked bonito with onion?
Bonito in baked bonito with onion has a savoury, rich flavour and a firm texture, often compared with tuna but typically more pronounced. The sweet, softened onion and lemon balance the fish’s robust taste.
Should you use fresh or frozen fish for baked bonito with onion?
Either fresh or frozen fish works for baked bonito with onion. Thaw frozen bonito fully in the refrigerator first, discard any thawing liquid, and pat it dry so the fish roasts rather than steams in the dish.
How should you slice the onions for baked bonito with onion?
Slice the onions into rings or thin half-moons for baked bonito with onion. Spread them beneath and around the fish so they soften in the cooking juices; thicker slices hold their shape, while thin ones become more tender.
What should you serve with baked bonito with onion?
Serve baked bonito with onion with a crisp green salad, lemon, or roasted potatoes. Rice or crusty bread also pairs well and makes use of the savoury onion juices left in the baking dish.
How can you tell when baked bonito with onion is done?
Baked bonito with onion is done when the thickest part is opaque and separates into flakes with gentle pressure from a fork. If the centre still looks translucent, return it to the oven briefly and check again.
How long does baked bonito with onion keep in the refrigerator?
Baked bonito with onion keeps refrigerated in a sealed container for about three to four days. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you prepare baked bonito with onion ahead of time?
Yes, you can assemble baked bonito with onion shortly before cooking, but keep the uncooked fish covered in the refrigerator rather than leaving it at room temperature. For the best texture, bake it close to serving time.
Baked bonito with onion Vitamins & Minerals
Vitamins
B12
15.12µg · 630% DV
B3
19.44mg · 122% DV
B6
0.86mg · 51% DV
Vitamin D
8.1µg · 41% DV
Minerals
Selenium
77µg · 140% DV
Phosphorus
446mg · 64% DV
Iodine
68µg · 45% DV
Copper
0.18mg · 20% DV
Potassium ⭐
670mg · 20% DV
Sodium
133mg · 6% DV
Baked bonito with onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked bonito with onion
To burn the 319 calories in 1 serving (medium) (180 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 with onion?
Baked bonito with onion is a simple Turkish-style fish dish, made by roasting bonito with sliced onion until the fish is tender and the onion softens around it. It is a practical way to cook seasonal bonito, whose firm flesh holds up well in the oven and has a fuller flavour than many mild white fish.
Serve it hot with lemon and a crisp salad, or alongside bread to catch the juices. The onion adds sweetness without overwhelming the fish. Bonito provides plenty of protein and omega-3, while the dish is relatively low in carbohydrate. For a lighter plate, use only a little oil and pair it with vegetables rather than heavier sides.
How Nutritious Is Baked bonito with onion?
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 with onion 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 with onion Contain Allergens?
Contains these allergens:
Which Diets Is Baked bonito with onion 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 with onion Fat Profile
SATURATED
3.69g
MONOUNSATURATED
4.95g
POLYUNSATURATED
3.15g
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.