1 piece (medium) of Boiled Bonito (120 g) has 162 calories. That works out to 135 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 3.8 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Boiled Bonito?

Boiled Bonito is a simple way of preparing palamut, the bonito commonly sold in Turkey: the fish is gently cooked in water, sometimes with onion, bay leaf or vegetables, depending on the household. It is especially welcome when palamut is in season, and lets the fish’s flavour come through without a heavy coating or sauce.

Serve it warm with lemon and parsley, alongside salad, vegetables or bread. In Turkey it makes an easy main meal; elsewhere, it also fits neatly into a fish-focused lunch or supper. Boiled Bonito is high in protein and relatively low in fat: per 100 g, it provides 25.5 g of protein and 3.2 g of fat. Pair it with plenty of vegetables for a light, balanced plate.

Boiled Bonito Nutrition Facts

Selected: 100 g

135

KCAL / 100G

Carbs

· 0% DV

Protein

25.5g

· 51% DV

Fat

3.2g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 78% · Fat 22%

Boiled Bonito Vitamins & Minerals

Vitamins

B12

2.5µg · 104% DV

8.7mg · 54% DV

0.7mg · 41% DV

Vitamin D

3.2µg · 16% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

21µg · 14% DV

Potassium ⭐

350mg · 10% DV

How Nutritious Is Boiled Bonito?

Nutrient density

Very high

80/ 100

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

57/ 100

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.

Boiled Bonito Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Bonito

To burn the 135 calories in 100 g:

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Bonito 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 Boiled Bonito Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Boiled Bonito 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

Boiled Bonito Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Boiled Bonito

🐟vs🐟

Boiled Bonito vs Salmon Fillet71 kcal fewer per 100 g

→🐟vs🐟

Boiled Bonito vs Canned Tuna19 kcal more per 100 g

→🐟vs🐟

Boiled Bonito vs Fish25 kcal more per 100 g

→🐟vs🐟

Boiled Bonito vs Tuna3 kcal more per 100 g

→

Foods Similar to Boiled Bonito

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Boiled Bonito

How do you make boiled bonito?

To make boiled bonito, place cleaned fish pieces in a pan with water, onion, bay leaf, and a little salt. Simmer gently until the flesh turns opaque and flakes easily, then serve with lemon and fresh herbs.

How long should you boil bonito?

Bonito pieces usually need about 10–15 minutes at a gentle simmer, depending on their thickness. They are ready when the flesh is opaque and separates easily with a fork; prolonged boiling can make the fish dry and crumbly.

What does boiled bonito taste like?

Boiled bonito has a savory, mildly rich flavor and a firm, flaky texture. Onion, bay leaf, and lemon complement it without masking the fish; the finished dish is generally milder than grilled or pan-fried bonito.

What vegetables go well in boiled bonito?

Onion, carrot, and potato are classic additions to boiled bonito, while celery or leek also work well. Add vegetables that need longer cooking before the fish, so the bonito does not overcook while they soften.

How can you stop boiled bonito from falling apart?

Keep boiled bonito intact by cutting it into thick pieces and maintaining a gentle simmer rather than a rolling boil. Avoid stirring once the fish is in the pan, and lift the cooked pieces out carefully with a slotted spoon.

Is boiled bonito the same fish as tuna?

No, bonito is not the same fish as tuna, although both belong to the tuna family. The name can refer to different related species; the palamut used in Turkish cooking is Atlantic bonito, which has its own firm texture and flavor.

How should you serve boiled bonito?

Serve boiled bonito warm with some of its cooking broth, or chill it and serve it cold with lemon and olive oil. Parsley, spring onion, and a crisp salad make simple accompaniments that suit the fish.

Can you eat leftover boiled bonito the next day?

Yes, leftover boiled bonito can be eaten the next day if it was refrigerated promptly in a covered container. Reheat only the portion you plan to eat, or serve it cold; discard it if it was left out for hours.

Can pregnant people eat boiled bonito?

Yes, boiled bonito can be eaten during pregnancy when it is thoroughly cooked. Avoid raw or undercooked fish, and ask your healthcare professional about fish choices if you have been given individual advice about seafood.

Can you make boiled bonito with frozen fish?

Yes, frozen bonito works for boiling. Thaw it in the refrigerator first and drain away excess liquid; cooking it while still frozen makes the timing less predictable and can leave the pieces unevenly cooked.

Have another question about Boiled Bonito?

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.

· Last updated: September 28, 2026