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Bonito Calories
Rich in omega-3, high-protein, low-fat sea fish
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Bonito (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 36 g of protein, 6.8 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Bonito?
Bonito is a fast-swimming, migratory sea fish; the name here refers to the Atlantic bonito familiar in Turkish waters, including the Black Sea and Mediterranean. Its firm flesh holds together well when cooked, and the fish is often sold whole or cut into steaks.
In Turkey, it is commonly grilled, baked or pan-fried, especially when in season, and served with salad, greens and lemon. Across the wider English-speaking world, fresh bonito can be cooked much like mackerel or tuna: seared, grilled or roasted. It is protein-rich and naturally contains no carbohydrates. For a lighter plate, grill it and pair it with vegetables rather than frying it.
Bonito Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
0g
· 0% DV
Protein
24g
· 48% DV
Fat
4.5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 70% · Fat 30%
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
How Nutritious Is Bonito?
Nutrient density
Very 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.
Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito
To burn the 140 calories in 100 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.
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.
Compare Bonito
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Frequently Asked Questions About Bonito
What is bonito fish?
Bonito is a name used for several fish; in this context it refers to Atlantic bonito, a streamlined, migratory fish related to tuna. It has firm flesh and is commonly sold fresh in Mediterranean markets.
Is bonito the same as tuna?
No, bonito is not tuna, although both belong to the mackerel family. Atlantic bonito is a distinct, generally smaller fish with firmer, more strongly flavored flesh than many tuna varieties.
What does bonito taste like?
Bonito has a rich, savory flavor and firm flesh, stronger than mild white fish. Its taste works well with lemon, herbs and other bright seasonings, and can become pronounced if the fish is overcooked.
How do you cook bonito?
Bonito is best cooked with quick, fairly hot methods such as grilling, pan-frying or roasting in the oven. Cut it into steaks or fillets and take it off the heat as soon as the flesh turns opaque and flakes easily.
How do you grill bonito without drying it out?
Grill bonito over a hot, clean, lightly oiled grate and avoid cooking it for too long. Pat the fish dry first and turn it only once the first side releases easily; thick steaks are less likely to dry out.
Can you eat bonito raw?
Bonito can be eaten raw only when it has been handled and prepared for raw consumption. Raw fish can carry parasites, so use a reputable source and follow local freezing and food-safety guidance rather than serving ordinary fresh bonito uncooked.
How do you choose fresh bonito?
Choose bonito with clear, bright eyes, moist-looking skin and firm flesh that springs back when gently pressed. It should smell clean and briny, not sour or strongly fishy; ask to see the whole fish if buying it cut.
How do you clean bonito?
To clean bonito, remove the guts through a cut along the belly, then briefly rinse the cavity and pat the fish dry. You can cut it into crosswise steaks or ask a fishmonger to fillet it and remove the bones.
How long does fresh bonito last in the fridge?
Keep raw bonito refrigerated and cook it within one to two days. Store it covered in the coldest part of the refrigerator, separate from ready-to-eat foods; refrigerate cooked leftovers promptly and eat them within a few days.
Can you freeze bonito?
Yes, bonito freezes well when cleaned, portioned and sealed airtight. Thaw it in the refrigerator rather than on the counter, and use it within a few months for the best texture and flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.