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🐟

●Low GI

⚡High Potassium

💪High Protein

Baked/Grilled Bonito Calories

Rich in omega-3, high protein, low carbohydrate

CALORIES

158kcal

0low

POTASSIUM

340mg

FIBER

Baked/Grilled Bonito Nutrition Facts

Selected: 100 g

158

KCAL / 100G

Carbs

· 0%

Protein

25.6g

· 69%

Fat

5.2g

· 31%

Fiber

Baked/Grilled Bonito Vitamins & Minerals

Vitamins

B12

2.5µg · 104% DV

7.8mg · 49% DV

0.7mg · 41% DV

Vitamin D

6µg · 30% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

30µg · 20% DV

Potassium ⭐

340mg · 10% DV

Baked/Grilled Bonito Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Baked/Grilled 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 Baked/Grilled 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 Baked/Grilled 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

Baked/Grilled Bonito Fat Profile

SATURATED

1.3g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 0.1:1

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

Foods Similar to Baked/Grilled Bonito

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Air-fried salmon

208 kcal

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Tuna, water-packed, drained

116 kcal

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Canned tuna in water

96 kcal

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Salmon salad

120 kcal

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Canned tuna (drained)

116 kcal

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Light tuna

116 kcal

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Tuna in oil, drained

198 kcal

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Salmon Skewer

180 kcal

Baked/Grilled Bonito — Frequently Asked Questions

How many calories and how much protein are in baked or grilled bonito?

Baked or grilled bonito provides 158 calories and 25.6 g of protein per 100 g. It contains 0 g of carbohydrates.

Is baked or grilled bonito keto-friendly?

Yes. With 0 g of carbohydrates per 100 g and a glycemic index of 0, baked or grilled bonito is compatible with keto and ketovore diets. It also fits pescatarian, paleo, Mediterranean, and gluten-free eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.