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Bonito (fat-free, unsalted) Calories
High protein, fat-free, no added salt
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bonito (fat-free, unsalted) (120 g) has 126 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 29.4 g of protein, 0.4 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bonito (fat-free, unsalted) Nutrition Facts
Selected: 1 piece (medium) · 120 g
126
KCAL / 120G
Carbs
0g
· 0% DV
Protein
29.4g
· 59% DV
Fat
0.4g
· 1% 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 97% · Fat 3%
Bonito (fat-free, unsalted) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.4 g | 59% |
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 (fat-free, unsalted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 126 kcal |
| 1 slice (thin) | 40 g | 42 kcal |
| 1 slice (thick) | 70 g | 74 kcal |
| 1 piece (small) | 80 g | 84 kcal |
| 1 cup (chopped) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 100 g | 105 kcal |
| 1 serving (large) | 150 g | 158 kcal |
| 1 piece (large) | 180 g | 189 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Bonito (fat-free, unsalted)
What is bonito fish?
Bonito is a name used for several fast-swimming fish in the mackerel family, including species closely related to tuna. It has firm flesh and is sold fresh, frozen, or dried; the exact species meant by “bonito” varies by region.
What does bonito taste like?
Bonito has a rich, savory flavor and firm flesh, often described as stronger-tasting than mild white fish. Its flavor is especially pronounced when dried or smoked, while fresh bonito is usually best cooked simply so the fish remains the focus.
Is bonito the same as tuna or skipjack?
No. Bonito, tuna, and skipjack are related fish, but they are not interchangeable names for one species. Skipjack is a type of tuna, while “bonito” commonly refers to fish in a different group; names can vary on local markets.
How do you cook bonito without drying it out?
Cook bonito briefly over high heat or bake it covered with vegetables to help retain moisture. Because its flesh is lean, prolonged cooking can make it dry; check the thickest part and remove it from the heat once fully cooked.
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 or harmful bacteria, so use a reputable supplier’s guidance; cooking it thoroughly is the safer option.
Is bonito high in mercury?
Bonito contains mercury, as do other fish, but levels depend on the species and the fish’s size. It is often lower in mercury than large tuna, though pregnant people and others following fish advisories should use local guidance.
Can you freeze fresh bonito?
Yes, fresh bonito can be frozen. Clean and portion it, wrap it tightly to limit air exposure, and thaw it in the refrigerator before cooking. Do not refreeze fish that has already been thawed.
How can you tell if bonito is fresh?
Fresh bonito should have clear eyes, shiny skin, firm flesh, and a clean, mild sea smell. Avoid fish with a sour or strong unpleasant odor, cloudy eyes, or flesh that stays indented when gently pressed.
How long do cooked bonito leftovers keep?
Store cooked bonito promptly in a covered container in the refrigerator and eat it within a few days. Discard leftovers that have been left at room temperature for an extended period or that develop an unusual smell or texture.
Is bonito a good source of protein?
Yes, bonito is a protein-rich fish, and the unsalted, fat-free preparation provides protein without added salt or cooking fat. Pair it with vegetables or grains for a balanced meal, and choose cooking methods that do not add excessive salt.
Bonito (fat-free, unsalted) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
9.36mg · 59% DV
B6
0.84mg · 49% DV
B5
0.72mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
456mg · 13% DV
Sodium
66mg · 3% DV
Bonito (fat-free, unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito (fat-free, unsalted)
To burn the 126 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 (fat-free, unsalted)?
Bonito (fat-free, unsalted) is bonito prepared without added oil or salt. This migratory fish belongs to the mackerel family and is common in the Mediterranean and nearby Atlantic waters; in Turkey, palamut is especially familiar in autumn.
Its flesh is firm and savoury, with a lighter feel than oilier fish. It is often grilled or baked and served with lemon, onion and greens; a salad or bread makes an easy accompaniment. Cooking it simply lets its flavour come through, while a little lemon and fresh herbs add brightness without needing much else. It is a high-protein, very low-fat choice: a 100 g portion provides 24.5 g of protein. Pair it with vegetables for a straightforward, filling meal.
How Nutritious Is Bonito (fat-free, unsalted)?
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
High
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 (fat-free, unsalted) 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 (fat-free, unsalted) Contain Allergens?
Contains these allergens:
Which Diets Is Bonito (fat-free, unsalted) 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-free, unsalted) Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.16g
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.