1 piece (medium) of Bonito Fish (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 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Bonito Fish Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

· 0% DV

Protein

24g

· 48% DV

Fat

4.5g

· 6% DV

Fiber

· 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 Fish Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

7.2mg · 45% DV

0.6mg · 35% DV

Vitamin D

7µg · 35% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

30µg · 20% DV

Potassium ⭐

350mg · 10% DV

How Nutritious Is Bonito Fish?

Nutrient density

Very high

80/ 100

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

56/ 100

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 Fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Bonito Fish

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bonito Fish 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 Fish 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 Bonito Fish 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 Fish Fat Profile

SATURATED

1.2g

MONOUNSATURATED

1.5g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Bonito Fish

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Bonito Fish vs Canned Tuna24 kcal more per 100 g

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Bonito Fish vs Fish30 kcal more per 100 g

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Foods Similar to Bonito Fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Bonito Fish

How many calories and how much protein are in bonito fish?

Bonito fish provides 140 calories and 24 g of protein per 100 g. It contains no carbohydrates and has 4.5 g of fat.

Is bonito fish suitable for a keto diet?

Yes. Bonito fish has 0 g of carbohydrates per 100 g and a glycemic index of 0, making it compatible with keto and ketovore diets. It is also an unprocessed seafood option.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026