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Bonito Pilaki Calories
Bonito cooked pilaki-style with olive oil, onion, tomato, and vegetables; rich in protein and vitamin B12.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bonito Pilaki (250 g) has 400 calories. That works out to 160 calories per 100 g. It contains 12.8 g of carbs, 43 g of protein, 20.3 g of fat and 3 g of fiber. Its 20 µg of B12 covers 833% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Bonito Pilaki Nutrition Facts
Selected: 1 serving (medium) · 250 g
400
KCAL / 250G
Carbs
12.8g
· 5% DV
Protein
43g
· 86% DV
Fat
20.3g
· 26% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 42% · Fat 45%
Bonito Pilaki nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 400 kcal | |
| Total fat | 20.3 g | 26% |
| Saturated fat | 3.88 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 625 mg | 27% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 3 g | 11% |
| Protein | 43 g | 86% |
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 Pilaki?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 400 kcal |
| 1 tablespoon (grated) | 18 g | 29 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (small) | 150 g | 240 kcal |
| 1 serving (small) | 180 g | 288 kcal |
| 1 cup (chopped) | 210 g | 336 kcal |
| 1 piece (medium) | 220 g | 352 kcal |
| 1 piece (large) | 300 g | 480 kcal |
| 1 serving (large) | 350 g | 560 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Bonito Pilaki
What is bonito pilaki?
Bonito pilaki is a Turkish fish dish in which bonito is cooked with olive oil, onion, tomato, and vegetables. The pilaki-style preparation gives the fish a savory vegetable sauce and is often served after the flavors have had time to settle.
What does “pilaki” mean in bonito pilaki?
In bonito pilaki, “pilaki” refers to a style of cooking fish or other ingredients with olive oil and vegetables, commonly including onion and tomato. It describes the preparation, rather than a particular cut of bonito or a separate fish species.
How do you keep bonito pilaki from falling apart?
Cook bonito pilaki gently and avoid stirring once the fish is in the pan. Use thick pieces, nestle them among the vegetables, and move the pan carefully instead of turning the fish repeatedly; bonito can flake apart when overhandled.
Is bonito pilaki the same as Greek plaki?
They are related styles, but bonito pilaki is the Turkish preparation of bonito with olive oil and vegetables. Greek plaki commonly refers to fish baked with tomatoes, onions, and other ingredients, and recipes vary between households and regions.
Can you make bonito pilaki with a whole fish or only fillets?
Bonito pilaki can be made with steaks cut across the fish or with fillets. Steaks are common because they hold together during cooking, while fillets are easier to serve; check either carefully for bones before eating.
Which vegetables are used in bonito pilaki?
Bonito pilaki usually includes onion and tomato, with other vegetables added according to the recipe. Carrot, potato, and garlic are common choices, but there is no single fixed vegetable combination for every version.
What should you serve with bonito pilaki?
Serve bonito pilaki with plain rice, crusty bread, or a fresh salad. These sides complement its olive-oil and tomato-based sauce without competing with the fish, and bread is useful for soaking up the cooking juices.
Can you use another fish instead of bonito in bonito pilaki?
Yes, you can adapt pilaki to another firm-fleshed fish, but the result will no longer be bonito pilaki. Choose fish that can hold its shape among the vegetables, and adjust the cooking time to suit its thickness.
How should leftover bonito pilaki be stored?
Keep leftover bonito pilaki in a covered container in the refrigerator once it has cooled. Avoid leaving the fish dish at room temperature for an extended period, and reheat only the portion you plan to eat.
Can bonito pilaki be frozen and reheated?
Yes, bonito pilaki can be frozen, although its fish and vegetables may soften after thawing. Freeze it in an airtight portion, thaw it in the refrigerator, and reheat it thoroughly; the texture is generally best when freshly made.
Bonito Pilaki Vitamins & Minerals
Vitamins
B12
20µg · 833% DV
B3
13.75mg · 86% DV
Vitamin D
12.5µg · 63% DV
B6
0.88mg · 52% DV
Minerals
Selenium
88µg · 160% DV
Phosphorus
550mg · 79% DV
Iodine
50µg · 33% DV
Sodium
625mg · 27% DV
Potassium ⭐
750mg · 22% DV
Bonito Pilaki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito Pilaki
To burn the 400 calories in 1 serving (medium) (250 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 Pilaki?
Bonito Pilaki is a Turkish fish dish made by cooking bonito with olive oil, onion, tomato and other vegetables. Pilaki is a familiar style of Turkish home cooking, and bonito is especially associated with the fish seasons along the country’s coasts.
The fish takes on the sweetness of the softened vegetables and the savoury olive-oil sauce. It is often served cool or at room temperature, either with bread as a main dish or as part of a shared spread. Bonito Pilaki is protein-rich, while the vegetables add some fibre. Pair it with a crisp salad for a lighter meal, or serve it with bread to catch the sauce.
How Nutritious Is Bonito Pilaki?
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
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 Pilaki 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 Pilaki Contain Allergens?
Contains these allergens:
Which Diets Is Bonito Pilaki 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 Pilaki Fat Profile
SATURATED
3.88g
MONOUNSATURATED
10.88g
POLYUNSATURATED
4.38g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.