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Baked Bonito with Potatoes Calories
A hearty baked fish dish made with bonito and potatoes, typically cooked with a modest amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Bonito with Potatoes (300 g) has 417 calories. That works out to 139 calories per 100 g. It contains 33.9 g of carbs, 41.4 g of protein, 14.1 g of fat and 3.9 g of fiber. Its 22.5 µg of B12 covers 938% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Baked Bonito with Potatoes Nutrition Facts
Selected: 1 serving (medium) · 300 g
417
KCAL / 300G
Carbs
33.9g
· 12% DV
Protein
41.4g
· 83% DV
Fat
14.1g
· 18% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 39% · Fat 29%
Baked Bonito with Potatoes nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 417 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 660 mg | 29% |
| Total carbohydrate | 33.9 g | 12% |
| Fiber | 3.9 g | 14% |
| Protein | 41.4 g | 83% |
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 Potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 417 kcal |
| 100 g | 100 g | 139 kcal |
| 1 piece (medium) | 150 g | 209 kcal |
| 1 serving (small) | 200 g | 278 kcal |
| 1 cup (medium) | 220 g | 306 kcal |
| 1 piece (large) | 250 g | 348 kcal |
| 1 cup (large) | 300 g | 417 kcal |
| 1 serving (large) | 400 g | 556 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Baked Bonito with Potatoes
How do you make baked bonito with potatoes?
Baked bonito with potatoes is made by roasting bonito pieces with sliced potatoes, onion, tomato, olive oil and seasonings. Cut the potatoes evenly and arrange everything in a single layer so the potatoes cook through without overcrowding the fish.
What kind of fish is bonito in baked bonito with potatoes?
Bonito is a firm, oily migratory fish related to tuna and mackerel. In baked bonito with potatoes, its rich flavor pairs well with the mild potatoes; the exact species sold as bonito can vary by region.
Can you use frozen bonito for baked bonito with potatoes?
Yes, you can make baked bonito with potatoes using frozen bonito. Thaw it fully in the refrigerator and pat it dry before baking; adding it frozen releases extra water and can leave the potatoes soft rather than roasted.
How long does baked bonito with potatoes take to cook?
Baked bonito with potatoes is ready when the potatoes are tender and the fish is opaque and flakes easily. Cooking time varies with the thickness of the fish and potato slices, so check the potatoes rather than relying only on the clock.
How do you stop baked bonito with potatoes from drying out?
To keep baked bonito with potatoes moist, avoid overcooking the fish and coat it lightly with olive oil. If the potato pieces are thick, give them a head start in the oven and add the bonito later.
Is bonito the same as tuna in baked bonito with potatoes?
No, bonito and tuna are not exactly the same fish, though both belong to the tuna family and have a similar savory flavor. Tuna can stand in for bonito in baked bonito with potatoes, but adjust cooking time for the size and cut.
What should you serve with baked bonito with potatoes?
A crisp green salad, lemon wedges and lightly pickled vegetables go well with baked bonito with potatoes. The dish already includes a substantial side, so fresh, tangy accompaniments balance its rich fish flavor without making the meal too heavy.
How long does baked bonito with potatoes keep in the fridge?
Baked bonito with potatoes keeps for up to three days in the refrigerator when promptly cooled and stored in a covered container. For best texture, eat it sooner, since cooked potatoes can become soft and the fish can dry out.
Can you reheat baked bonito with potatoes?
Yes, baked bonito with potatoes can be reheated. Warm it covered in the oven or in short microwave bursts until hot throughout; gentle reheating helps prevent the bonito from becoming tough and dry.
Is baked bonito with potatoes a healthy meal?
Yes, baked bonito with potatoes can be a nourishing meal, providing fish alongside a filling potato side. Baking uses less oil than frying; add a salad or vegetables and keep added oil moderate for a lighter plate.
Baked Bonito with Potatoes Vitamins & Minerals
Vitamins
B12
22.5µg · 938% DV
B3
15.6mg · 98% DV
B6
1.14mg · 67% DV
Vitamin D
12.6µg · 63% DV
Minerals
Selenium
108µg · 196% DV
Phosphorus
570mg · 81% DV
Iodine
54µg · 36% DV
Potassium ⭐
990mg · 29% DV
Sodium
660mg · 29% DV
Baked Bonito with Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Bonito with Potatoes
To burn the 417 calories in 1 serving (medium) (300 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 Potatoes?
Baked Bonito with Potatoes is a home-style Turkish oven dish in which bonito and sliced potatoes cook together, usually with a modest amount of oil. Bonito is a familiar seasonal fish in Turkey; baking gives it a rich, distinctive flavour, while the potatoes turn tender and soak up the savoury juices.
Serve it hot with lemon and a crisp salad for an everyday lunch or dinner. The fish provides protein and the potatoes make the dish satisfying, with 13.8 g of protein per 100 g. For a lighter plate, keep the oil measured and add extra greens or a simple salad alongside.
How Nutritious Is Baked Bonito with Potatoes?
Nutrient density
Medium
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 Potatoes 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 Potatoes Contain Allergens?
Contains these allergens:
Which Diets Is Baked Bonito with Potatoes Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Bonito with Potatoes Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.