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🥪
Bonito Sandwich Calories
Source of protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bonito Sandwich (180 g) has 364 calories. That works out to 202 calories per 100 g. It contains 32.6 g of carbs, 27.7 g of protein, 13.5 g of fat and 2.3 g of fiber. Its 5.8 µg of B12 covers 240% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Bonito Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
364
KCAL / 180G
Carbs
32.6g
· 12% DV
Protein
27.7g
· 55% DV
Fat
13.5g
· 17% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 31% · Fat 33%
Bonito Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 364 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 567 mg | 25% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 2.3 g | 8% |
| Protein | 27.7 g | 55% |
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 Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 364 kcal |
| ½ piece (half) | 90 g | 182 kcal |
| 100 g | 100 g | 202 kcal |
| 1 piece (small) | 120 g | 242 kcal |
| 1 serving (medium) | 150 g | 303 kcal |
| 1 piece (large) | 180 g | 364 kcal |
| 1 serving (large) | 220 g | 444 kcal |
| 1 piece (jumbo) | 250 g | 505 kcal |
| 1 serving (double) | 300 g | 606 kcal |
Calculated from 202 calories per 100 g.
Frequently Asked Questions About Bonito Sandwich
What is in a Bonito Sandwich?
A Bonito Sandwich contains cooked bonito served in bread, often with onion, tomato, lettuce, or other greens. Lemon is a common finishing touch because its acidity complements the fish. Ingredients vary by recipe, so the sandwich can be kept simple or dressed with a sauce.
How do you make a Bonito Sandwich?
To make a Bonito Sandwich, cook bonito in a pan or on a grill, remove any bones, and place the fish in bread with your chosen toppings. Add lemon and fresh greens just before serving to keep the bread from becoming soggy.
Is bonito the same fish as tuna in a Bonito Sandwich?
No, bonito and tuna are related but are not the same fish. Bonito has its own flavor and texture, so a Bonito Sandwich made with bonito may taste stronger than a tuna sandwich. Recipes can sometimes use the names loosely, so identify the fish itself when buying it.
What bread is best for a Bonito Sandwich?
A sturdy roll or sandwich loaf works best for a Bonito Sandwich because it can hold the fish and toppings without falling apart. Choose bread with a soft interior and a firm crust; very thin or delicate slices can become soggy from the fish and vegetables.
What sauce goes well in a Bonito Sandwich?
Lemon juice is a simple, traditional-tasting addition to a Bonito Sandwich, and a little olive oil can help carry its flavor. For a creamier version, use a modest amount of yogurt-based or mayonnaise-style sauce, added just before eating so the bread stays firm.
Can you make a Bonito Sandwich with canned bonito?
Yes, canned bonito can be used in a Bonito Sandwich, though its flavor and texture differ from freshly cooked fish. Drain it well, flake it into the bread, and add crisp greens or onion for contrast. Check that any added seasoning does not overpower the fish.
Is a Bonito Sandwich served hot or cold?
A Bonito Sandwich is often served warm or at room temperature when made with freshly cooked fish. It can also be assembled cold, especially with canned bonito, but keep the fish chilled until serving and avoid leaving a prepared sandwich out for an extended time.
What should you serve with a Bonito Sandwich?
A Bonito Sandwich pairs well with a crisp salad, pickles, or lemon-dressed greens. These sides bring freshness that balances the rich fish. For a heartier meal, serve it with roasted potatoes rather than adding several heavy toppings to the sandwich itself.
How long does a Bonito Sandwich keep in the fridge?
A Bonito Sandwich is best eaten soon after assembly because moisture from the fish and vegetables softens the bread. For leftovers, refrigerate the cooked fish promptly in a covered container and store bread and toppings separately; reheat the fish thoroughly before assembling another sandwich.
Is a Bonito Sandwich a nutritious meal?
Yes, a Bonito Sandwich can be a nutritious meal because bonito provides protein and omega-3 fats. Pair it with vegetables and choose grilled rather than fried fish for a lighter preparation. The overall balance also depends on the bread, sauces, and portion you serve.
Bonito Sandwich Vitamins & Minerals
Vitamins
B12
5.76µg · 240% DV
B3
9.72mg · 61% DV
B6
0.56mg · 33% DV
Vitamin D
5.04µg · 25% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
331mg · 47% DV
Manganese
0.77mg · 33% DV
Sodium
567mg · 25% DV
Potassium ⭐
436mg · 13% DV
Bonito Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito Sandwich
To burn the 364 calories in 1 serving (medium) (180 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 Sandwich?
A Bonito Sandwich puts cooked bonito in bread, making a hearty fish sandwich often enjoyed when bonito is in season. In Turkey, it is a familiar street-food choice, especially in coastal cities, and home cooks can make it with pan-cooked or grilled fish. Bonito has a savoury, substantial flavour that works well with soft bread; sliced onion, greens and a squeeze of lemon are common additions. It makes an easy lunch, perhaps with ayran or a simple salad. The fish contributes protein and omega-3, while the bread makes the sandwich filling. For a lighter version, grill the bonito rather than frying it and add plenty of fresh greens.
How Nutritious Is Bonito Sandwich?
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 Sandwich 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 Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Bonito Sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bonito Sandwich Fat Profile
SATURATED
2.43g
MONOUNSATURATED
4.9g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.