🐟
Bonito Calories
Rich in omega-3, high-protein, low-fat sea fish
CALORIES
GI
POTASSIUM
FIBER
Bonito Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
0g
· 0%
Protein
24g
· 70%
Fat
4.5g
· 30%
Fiber
0g
Bonito Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
7.2mg · 45% DV
B6
0.6mg · 35% DV
Vitamin D
7µg · 35% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
40µg · 27% DV
Potassium ⭐
340mg · 10% DV
Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bonito Processed?
NOVA 1
Unprocessed
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 Bonito Contain Allergens?
Contains these allergens:
Which Diets Is 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
Bonito Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Bonito
Bonito — Frequently Asked Questions
How many calories are in bonito?
Bonito contains 140 calories per 100 g.
How much protein does bonito have?
A 100 g serving of bonito provides 24 g of protein.
Does bonito contain carbohydrates?
No. Bonito contains 0 g of carbohydrates per 100 g.
Is bonito high in fat?
Bonito contains 4.5 g of fat per 100 g. The same amount provides 24 g of protein.
What is the glycemic index of bonito?
Bonito has a glycemic index of 0.
Is bonito suitable for a keto diet?
Yes. Bonito is compatible with keto and ketovore diets and contains no carbohydrates per 100 g.
Is bonito gluten-free?
Bonito is compatible with a gluten-free diet. However, it contains fish as an allergen.
Can people with a fish allergy eat bonito?
No. Bonito is listed as containing the fish allergen.
Can bonito be eaten on a Mediterranean diet?
Yes. Bonito is compatible with the Mediterranean diet.
Is bonito a processed food?
Bonito is classified as unprocessed. It is also compatible with omnivore, pescatarian, paleo, and flexitarian diets.
Have another question about 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.