1 piece (medium) of Bonito, pan-fried (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 30 g of protein, 9.6 g of fat and 0 g of fiber. Its 6.6 µg of B12 covers 275% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Bonito, pan-fried Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

· 0% DV

Protein

25g

· 50% DV

Fat

· 10% 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 58% · Fat 42%

Bonito, pan-fried Vitamins & Minerals

Vitamins

B12

5.5µg · 229% DV

8.5mg · 53% DV

0.7mg · 41% DV

Vitamin D

7µg · 35% DV

Minerals

Selenium

45µg · 82% DV

Phosphorus

240mg · 34% DV

Iodine

25µg · 17% DV

Potassium ⭐

370mg · 11% DV

How Nutritious Is Bonito, pan-fried?

Nutrient density

High

70/ 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

52/ 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, pan-fried 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, pan-fried

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

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

Is Bonito, pan-fried 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, pan-fried 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, pan-fried 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, pan-fried Fat Profile

SATURATED

2.2g

MONOUNSATURATED

2.6g

POLYUNSATURATED

1.7g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Bonito, pan-fried

🐟vs🐟

Bonito, pan-fried vs Salmon Fillet26 kcal fewer per 100 g

→🐟vs🐟

Bonito, pan-fried vs Canned Tuna64 kcal more per 100 g

→🐟vs🐟

Bonito, pan-fried vs Fish70 kcal more per 100 g

→🐟vs🐟

Bonito, pan-fried vs Tuna48 kcal more per 100 g

→

Foods Similar to Bonito, pan-fried

🐟

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, pan-fried

How many calories and how much protein are in pan-fried bonito?

Pan-fried bonito contains 180 calories and 25 g of protein per 100 g. It has no carbohydrates.

Is pan-fried bonito suitable for a keto diet?

Yes. With 0 g of carbohydrates per 100 g and a glycemic index of 0, pan-fried bonito is compatible with keto and ketovore diets. It contains fish, so it is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026