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Raw Bonito Calories
Rich in omega-3, high protein, low fat
CALORIES
GI
POTASSIUM
FIBER
Raw Bonito Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
0g
· 0%
Protein
23.5g
· 83%
Fat
2.2g
· 17%
Fiber
0g
Raw Bonito Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
7.2mg · 45% DV
B6
0.7mg · 41% DV
Vitamin D
2.2µg · 11% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
30µg · 20% DV
Potassium ⭐
330mg · 10% DV
Raw Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Bonito 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 Raw Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Raw Bonito 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
Raw Bonito Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Raw Bonito
Raw Bonito — Frequently Asked Questions
How many calories and how much protein are in raw bonito?
Raw bonito provides 110 calories and 23.5 g of protein per 100 g. It contains 0 g of carbohydrates and 2.2 g of fat.
Is raw bonito suitable for a keto diet?
Yes. Raw bonito has 0 g of carbohydrates and a glycemic index of 0, making it suitable for keto diets. It is also compatible with pescatarian, paleo, Mediterranean, and gluten-free diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.