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Bonito (Cooked) Calories
High in protein, omega-3, vitamin B12 and selenium
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bonito (Cooked) (120 g) has 172 calories. That works out to 143 calories per 100 g. It contains 0 g of carbs, 35 g of protein, 3.2 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bonito (Cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
172
KCAL / 120G
Carbs
0g
· 0% DV
Protein
35g
· 70% DV
Fat
3.2g
· 4% 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 83% · Fat 17%
Bonito (Cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35 g | 70% |
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 Bonito (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 172 kcal |
| 1 slice (thin) | 60 g | 86 kcal |
| 1 piece (small) | 80 g | 114 kcal |
| 100 g | 100 g | 143 kcal |
| 1 slice (thick) | 100 g | 143 kcal |
| 1 cup (chopped) | 140 g | 200 kcal |
| 1 serving (medium) | 150 g | 215 kcal |
| 1 piece (large) | 180 g | 257 kcal |
| 1 serving (large) | 200 g | 286 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Bonito (Cooked)
Is bonito the same fish as tuna?
No. Bonito and tuna are related fish in the mackerel family, but they are not the same fish. “Bonito” can refer to several species, and its flesh is often leaner and more strongly flavored than tuna.
What does cooked bonito taste like?
Cooked bonito has a savory, fairly pronounced fish flavor and firm flakes. Its taste can seem stronger than that of milder white fish, so lemon, herbs, or a fresh salad pair well with it.
Why does cooked bonito turn dry?
Cooked bonito usually turns dry because it has been overcooked. It is relatively lean, so check it while cooking and remove it from the heat as soon as the flesh is opaque and separates easily.
How do you reheat cooked bonito without drying it out?
Reheat cooked bonito gently in a covered pan or in a low oven. A small splash of water can help keep it moist; heat only the portion you plan to eat rather than repeatedly reheating the whole dish.
How long does cooked bonito last in the fridge?
Cooked bonito generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, sticky texture, or obvious discoloration.
Can you freeze cooked bonito?
Yes, cooked bonito can be frozen. Let it cool, seal it in an airtight freezer-safe container, and thaw it in the refrigerator before eating. Do not refreeze bonito once it has thawed.
How do you remove bones from cooked bonito?
Open the cooked bonito gently along its center line and lift out the backbone. Check the separated flakes for small bones before serving, especially if the fish is being served to children.
Is bonito high in mercury?
Bonito is generally lower in mercury than large tuna species, but mercury levels vary among fish and species. People who are pregnant or choosing fish for young children should follow local guidance on lower-mercury seafood.
Can you eat cooked bonito cold?
Yes, cooked bonito can be eaten cold if it was refrigerated promptly and kept chilled. It works well flaked into a salad or sandwich; do not eat it if it has been left at room temperature for too long.
What is the best way to cook bonito?
Bonito can be baked or pan-seared; both methods work well for its firm flesh. Use moderate heat and avoid cooking it for too long, since lean bonito dries out quickly.
Bonito (Cooked) Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B3
8.64mg · 54% DV
B6
0.84mg · 49% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
60mg · 3% DV
Bonito (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito (Cooked)
To burn the 172 calories in 1 piece (medium) (120 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 Bonito (Cooked)?
Bonito (Cooked) is bonito fish that has been prepared with heat, rather than a particular recipe. Bonito is eaten in coastal food traditions around the world; in Japan, for example, bonito is often grilled or seared, while cooked fish may also be served simply with citrus and vegetables. Its flavour is savoury and more pronounced than that of many mild white fish, with firm, meaty flakes. It works as a main course, or can be broken into flakes for salads and rice dishes.
It is high in protein and provides omega-3 fats, vitamin B12 and selenium, with no carbohydrates. Pair it with vegetables or a fresh salad for a balanced plate; grilling or baking keeps the preparation simple.
How Nutritious Is Bonito (Cooked)?
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 Bonito (Cooked) 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 Bonito (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Bonito (Cooked) 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 (Cooked) Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.96g
POLYUNSATURATED
1.08g
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.