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Boiled Bonito Calories
Omega-3 source, high protein, low fat, boiled
CALORIES
GI
POTASSIUM
FIBER
Boiled Bonito Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
0g
· 0%
Protein
25.5g
· 78%
Fat
3.2g
· 22%
Fiber
0g
Boiled Bonito Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
8.7mg · 54% DV
B6
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
Boiled Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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.
Foods Similar to Boiled Bonito
Boiled Bonito — Frequently Asked Questions
How many calories and how much protein are in boiled bonito?
Boiled bonito provides 135 calories and 25.5 g of protein per 100 g. It contains 0 g of carbohydrates.
Is boiled bonito suitable for a keto diet?
Yes, boiled bonito is compatible with keto and ketovore diets. It has 0 g of carbohydrates per 100 g and a glycemic index of 0.
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Nutrition data compiled from USDA FoodData Central and scientific sources.