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Baked/Grilled Bonito Calories
Rich in omega-3, high protein, low carbohydrate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked/Grilled Bonito (150 g) has 237 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 38.4 g of protein, 7.8 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.
Baked/Grilled Bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
237
KCAL / 150G
Carbs
0g
· 0% DV
Protein
38.4g
· 77% DV
Fat
7.8g
· 10% 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 69% · Fat 31%
Baked/Grilled Bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 237 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.4 g | 77% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked/Grilled Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 237 kcal |
| 1 slice (thick) | 60 g | 95 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (small) | 100 g | 158 kcal |
| 2 slice (thick) | 120 g | 190 kcal |
| 1 serving (medium) | 200 g | 316 kcal |
| 1 piece (large) | 250 g | 395 kcal |
| 1 serving (large) | 300 g | 474 kcal |
| 1 piece (extra large) | 350 g | 553 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Baked/Grilled Bonito
How do you make baked/grilled bonito?
To make baked/grilled bonito, season cleaned portions with olive oil, salt, pepper, and lemon, then place them in a preheated oven. Add sliced onion or tomato if you like, and finish under the grill briefly to brown the surface.
What does baked/grilled bonito taste like?
Baked/grilled bonito has a firm, meaty texture and a rich, savory flavor, usually stronger than that of mild white fish. Lemon, fresh herbs, or a crisp salad can balance its natural oiliness.
Is baked or grilled bonito better?
Neither method is automatically better: baking cooks bonito gently and suits thicker portions, while grilling gives it a more browned, smoky surface. For either method, watch the fish closely so the firm flesh does not dry out.
What is the best marinade for baked/grilled bonito?
A simple marinade of olive oil, lemon, garlic, black pepper, and herbs works well with baked/grilled bonito. Coat the fish and chill it for about 20–30 minutes; leaving it in lemon juice for too long can make the texture mushy.
How can you tell when baked/grilled bonito is cooked?
Baked/grilled bonito is ready when the flesh turns opaque and separates easily into flakes with a fork. Check the thickest part, since thin portions finish sooner; a food thermometer can provide an additional check without overcooking the fish.
Should you eat the skin on baked/grilled bonito?
Yes, the skin on baked/grilled bonito is edible once the fish has been properly scaled and cooked. Pat it dry before cooking for a crisper finish, or remove it after cooking if you prefer not to eat fish skin.
Can you cook frozen bonito in the oven?
Yes, you can bake bonito from frozen, but it cooks less evenly than thawed portions and may release extra moisture. For the best texture, thaw it overnight in the refrigerator, pat it dry, and cook it promptly.
What should you serve with baked/grilled bonito?
Serve baked/grilled bonito with lemon, roasted vegetables, potatoes, or a fresh green salad. A sharp vinaigrette or herb sauce complements its rich flavor without overpowering the fish.
How long does baked/grilled bonito last in the fridge?
Refrigerate cooked baked/grilled bonito in a covered container within two hours of cooking and eat it within 3–4 days. Reheat only the portion you plan to serve, and discard it if it has been left at room temperature for too long.
Is bonito high in mercury compared with tuna?
Bonito is generally smaller than many tuna species, so it often contains less mercury, but levels vary by species and fish size. If you eat it frequently or need pregnancy-specific fish guidance, follow current advice from your local food-safety authority.
Baked/Grilled Bonito Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
B3
11.7mg · 73% DV
B6
1.05mg · 62% DV
Vitamin D
9µg · 45% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
510mg · 15% DV
Sodium
90mg · 4% DV
Baked/Grilled Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked/Grilled Bonito
To burn the 237 calories in 1 piece (medium) (150 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.
What is Baked/Grilled Bonito?
Baked/Grilled Bonito is bonito cooked in an oven or over a grill, often as steaks or a whole fish. Its firm, meaty flesh has a rich, savoury flavour, and cooking it over high heat gives the outside a lightly browned finish while keeping the centre tender. Lemon and herbs make simple, fitting seasonings.
Bonito is enjoyed in coastal cuisines around the world, served as a main dish with vegetables, salad or grains; leftovers also work well in sandwiches. It is high in protein and naturally contains no carbohydrate. For a lighter plate, use just a little oil and pair it with a crisp salad or grilled vegetables.
How Nutritious Is Baked/Grilled 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.
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:
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
1.95g
MONOUNSATURATED
3.15g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.