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Bonito in Tomato Sauce Calories
Source of protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bonito in Tomato Sauce (150 g) has 227 calories. That works out to 151 calories per 100 g. It contains 5.1 g of carbs, 30.8 g of protein, 9.1 g of fat and 1.2 g of fiber. Its 11.7 µg of B12 covers 488% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Bonito in Tomato Sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
227
KCAL / 150G
Carbs
5.1g
· 2% DV
Protein
30.8g
· 62% DV
Fat
9.1g
· 12% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 55% · Fat 36%
Bonito in Tomato Sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 227 kcal | |
| Total fat | 9.1 g | 12% |
| Saturated fat | 1.73 g | 9% |
| Trans fat | 0 g | |
| Sodium | 428 mg | 19% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 30.8 g | 62% |
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 Serving of Bonito in Tomato Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 227 kcal |
| 1 tablespoon (small) | 20 g | 30 kcal |
| 1 piece (small) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 cup (small) | 120 g | 181 kcal |
| 1 pack (medium) | 160 g | 242 kcal |
| 1 can (medium) | 180 g | 272 kcal |
| 1 piece (large) | 180 g | 272 kcal |
| 1 serving (large) | 200 g | 302 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Bonito in Tomato Sauce
What is bonito in tomato sauce?
Bonito in tomato sauce is bonito fish served or preserved with a tomato-based sauce. It may be made at home or sold as a packaged product, so its texture, ingredients and whether it is ready to eat depend on the version.
How do you eat bonito in tomato sauce?
Bonito in tomato sauce can be eaten with bread, rice or potatoes, or added to a salad or pasta. Serve it hot as part of a meal or cold if it is ready to eat; follow the package directions for packaged products.
How is bonito in tomato sauce made?
Bonito in tomato sauce is made by cooking bonito with tomato and seasonings, or by packing prepared fish with tomato sauce. For a homemade version, cook the fish gently so it stays moist, and check carefully for bones before serving.
Is bonito in tomato sauce the same as tuna in tomato sauce?
No. Bonito and tuna are related fish, but they are not the same; bonito generally has a firmer, more pronounced flavor. A recipe calling for tuna can often use bonito, though the taste and texture will differ.
What goes well with bonito in tomato sauce?
Bonito in tomato sauce pairs well with crusty bread, rice, boiled potatoes or pasta. A crisp green salad or simply cooked vegetables balance the rich fish and tomato sauce without competing with its flavor.
Does bonito in tomato sauce contain bones?
It can contain bones, depending on the cut and how the fish was prepared. Check each portion before eating, especially when serving children; small bones may remain even when larger bones have been removed.
How do you store bonito in tomato sauce after opening?
After opening, transfer bonito in tomato sauce to a covered container and refrigerate it promptly. Use it within the time stated on the package, if applicable, and discard it if it has been left at room temperature for an extended period.
Can you freeze bonito in tomato sauce?
Yes, homemade bonito in tomato sauce can be frozen in an airtight container once cooled. Thaw it in the refrigerator and avoid refreezing it. For a packaged product, follow its storage instructions, since freezing may affect the texture.
Is bonito in tomato sauce eaten hot or cold?
Bonito in tomato sauce can be served either hot or cold. Homemade preparations are often served warm as a main dish, while ready-to-eat versions can be served straight from the refrigerator or at room temperature as directed on the package.
Can you use bonito in tomato sauce instead of canned tuna?
Yes, bonito in tomato sauce can replace canned tuna in dishes such as sandwiches, pasta or salads. Because it already includes tomato sauce and has a distinctive flavor, adjust other sauce ingredients and seasonings to avoid making the dish too wet or salty.
Bonito in Tomato Sauce Vitamins & Minerals
Vitamins
B12
11.7µg · 488% DV
B3
13.05mg · 82% DV
B6
0.63mg · 37% DV
Vitamin D
5.4µg · 27% DV
Minerals
Selenium
63µg · 115% DV
Phosphorus
353mg · 50% DV
Iodine
36µg · 24% DV
Sodium
428mg · 19% DV
Potassium ⭐
525mg · 15% DV
Bonito in Tomato Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito in Tomato Sauce
To burn the 227 calories in 1 serving (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 Bonito in Tomato Sauce?
Bonito in Tomato Sauce pairs firm, full-flavoured bonito with a gently tangy tomato sauce. It is a familiar style of home-cooked fish dish in Turkey, where recipes may include onion and a little oil alongside the tomatoes.
Serve it warm with bread to mop up the sauce, or alongside rice and a simple salad. The tomato’s acidity balances the fish’s richer taste, making the dish satisfying without needing elaborate sides. Bonito provides protein and omega-3 fats; keeping the added oil modest and letting ripe tomatoes form most of the sauce is an easy way to keep the meal lighter.
How Nutritious Is Bonito in Tomato Sauce?
Nutrient density
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 in Tomato Sauce Processed?
NOVA 3
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 in Tomato Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Bonito in Tomato Sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bonito in Tomato Sauce Fat Profile
SATURATED
1.73g
MONOUNSATURATED
3.22g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.