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Bonito maki Calories
Sushi roll with lean fish protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Bonito maki (120 g) has 173 calories. That works out to 144 calories per 100 g. It contains 29.6 g of carbs, 8.2 g of protein, 2.4 g of fat and 1.3 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bonito maki Nutrition Facts
Selected: 6 piece (medium) · 120 g
173
KCAL / 120G
Carbs
29.6g
· 11% DV
Protein
8.2g
· 16% DV
Fat
2.4g
· 3% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 19% · Fat 12%
Bonito maki nutrition facts table · 6 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 258 mg | 11% |
| Total carbohydrate | 29.6 g | 11% |
| Fiber | 1.3 g | 5% |
| Protein | 8.2 g | 16% |
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 6 Pieces of Bonito maki?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 120 g | 173 kcal |
| 3 piece (small) | 60 g | 86 kcal |
| 4 piece (medium) | 80 g | 115 kcal |
| 100 g | 100 g | 144 kcal |
| 1 serving (medium) | 120 g | 173 kcal |
| 8 piece (large) | 160 g | 230 kcal |
| 1 serving (large) | 180 g | 259 kcal |
| 10 piece (large) | 200 g | 288 kcal |
Calculated from 144 calories per 100 g.
Frequently Asked Questions About Bonito maki
What is bonito maki?
Bonito maki is a Japanese-style sushi roll filled with bonito, rice and nori. The bonito may be fresh, cooked or dried, depending on the recipe, so the name alone does not tell you whether the fish is raw.
What is in bonito maki?
Bonito maki typically contains seasoned sushi rice, nori and bonito. Some versions add cucumber, avocado or other fillings, so ingredients can differ between restaurants and recipes.
Is bonito maki made with raw fish?
Not always. Bonito maki can contain raw bonito, cooked fish or dried bonito, depending on the style. Ask the restaurant which version it serves if raw fish matters to you.
How do you make bonito maki at home?
Spread a thin layer of seasoned sushi rice over nori, add bonito and any chosen fillings, then roll it tightly using a bamboo mat. A damp, sharp knife helps cut neat pieces without crushing the roll.
What does bonito taste like in bonito maki?
Bonito in maki can taste mild and savory when fresh, while dried bonito has a more concentrated, smoky, umami-rich flavor. The overall taste also depends on the rice, sauces and other fillings.
Is bonito maki the same as tuna maki?
No. Bonito and tuna are related fish, but they are not the same, and their flavor and texture can differ. A menu may use bonito fresh, cooked or dried, while tuna maki usually names tuna as its filling.
What is the difference between bonito maki and katsuobushi maki?
Katsuobushi is dried, smoked bonito shaved into flakes, while “bonito” can refer to fresh or cooked fish as well as dried bonito. A roll labeled bonito maki may use either, so check its listed ingredients.
What do you serve with bonito maki?
Bonito maki is commonly served with soy sauce, wasabi and pickled ginger. Use the condiments sparingly at first so they complement rather than overwhelm the bonito’s flavor.
How long does bonito maki keep in the fridge?
Bonito maki is best eaten soon after preparation. Refrigerate leftovers promptly in a covered container and aim to eat them the same day; the rice dries and the nori softens as the roll sits.
Can pregnant people eat bonito maki?
Pregnant people should avoid bonito maki made with raw fish and choose a version with thoroughly cooked bonito instead. Ask how the fish is prepared, since the roll’s name does not specify whether it is raw.
Bonito maki Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
B3
4.32mg · 27% DV
B6
0.24mg · 14% DV
B5
0.41mg · 8% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
125mg · 18% DV
Manganese
0.41mg · 18% DV
Iodine
24µg · 16% DV
Sodium
258mg · 11% DV
Potassium ⭐
174mg · 5% DV
Bonito maki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito maki
To burn the 173 calories in 6 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 maki?
Bonito maki is a Japanese-style sushi roll made by wrapping seasoned sushi rice, nori and bonito in a sheet of seaweed. The fish may be served cooked, raw or dried, and the exact filling can vary by restaurant and recipe.
The rice is soft and mildly tangy, while nori brings a savoury, briny note and the fish adds a deeper flavour. It is commonly served as part of a sushi meal or shared platter; diners in many countries pair it with soy sauce, pickled ginger and wasabi. The roll is mainly a rice-based source of energy, with lean fish contributing protein and little fat. For a lighter meal, enjoy it with a simple salad or clear soup rather than extra fried sides.
How Nutritious Is Bonito maki?
Nutrient density
Medium
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 maki 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 maki Contain Allergens?
Contains these allergens:
Which Diets Is Bonito maki 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 maki Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.