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Bonito (slice) Calories
Omega-3 source, high protein, low carbohydrate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Bonito (slice) (80 g) has 112 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 18.8 g of protein, 3.6 g of fat and 0 g of fiber. Its 6.8 µg of B12 covers 283% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bonito (slice) Nutrition Facts
Selected: 1 slice (medium) · 80 g
112
KCAL / 80G
Carbs
0g
· 0% DV
Protein
18.8g
· 38% DV
Fat
3.6g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 70% · Fat 30%
Bonito (slice) nutrition facts table · 1 slice (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.8 g | 38% |
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 Slice of Bonito (slice)?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 80 g | 112 kcal |
| 1 slice (small) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 1 slice (large) | 120 g | 168 kcal |
| 1 serving (large) | 150 g | 210 kcal |
| 2 slice (double) | 160 g | 224 kcal |
| 1 piece (whole) | 200 g | 280 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Bonito (slice)
How do you cook a bonito slice?
Cook a bonito slice by pan-frying, grilling, or baking it until the flesh turns opaque and separates easily. Pat it dry, season simply with salt and pepper, and avoid overcooking: bonito is lean and can become dry quickly.
What does bonito taste like?
Bonito has a rich, savory flavor and a firmer texture than many mild white fish. Its taste can be more pronounced than that of cod, so lemon, herbs, or a brief marinade work well without masking the fish.
Is bonito the same as tuna?
No. Bonito and tuna are related fish in the mackerel family, but they are not the same fish. The bonito sold as palamut in Turkey is Atlantic bonito; tuna generally refers to fish in a different group of related species.
How can you tell if a bonito slice is fresh?
A fresh bonito slice should smell mildly of the sea, look moist, and have firm flesh. Avoid slices with a sour, ammonia-like, or strongly fishy odor, sticky surfaces, or edges that look dried out or discolored.
Can you eat the skin on a bonito slice?
Yes, bonito skin is edible when cooked. Leaving it on helps the slice hold together, and cooking the skin side against a hot pan or grill can make it crisp. Remove it after cooking if you prefer not to eat it.
How do you keep a bonito slice from drying out?
Cook a bonito slice just until its center turns opaque and flakes with gentle pressure. Because the fish is lean, use moderate heat and check it early; a short marinade or a little oil can also help keep the surface moist.
Does a bonito slice have bones?
Yes, a bonito slice may contain the backbone and smaller rib bones. After cooking, open the slice along the central bone and remove the larger bones; check the flesh carefully with your fingers before serving it to children.
Can you freeze bonito slices?
Yes, freeze bonito slices while they are fresh, wrapped tightly in moisture-resistant packaging to limit freezer burn. Thaw them in the refrigerator rather than on the counter, and cook them soon after thawing instead of refreezing them.
What goes well with a bonito slice?
A bonito slice pairs well with lemon, onion, fresh herbs, and simply cooked vegetables. In Turkish-style meals, it is often served with salad and bread; acidic or fresh sides balance the fish’s rich flavor.
Is it safe to eat bonito during pregnancy?
Yes, a fully cooked bonito slice can be eaten during pregnancy, but avoid raw or undercooked fish. Mercury advice varies by fish species and region, so follow local pregnancy guidance or ask your healthcare professional how often to eat bonito.
Bonito (slice) Vitamins & Minerals
Vitamins
B12
6.8µg · 283% DV
B3
6mg · 38% DV
B6
0.48mg · 28% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
176mg · 25% DV
Iodine
24µg · 16% DV
Potassium ⭐
304mg · 9% DV
Sodium
36mg · 2% DV
Bonito (slice) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito (slice)
To burn the 112 calories in 1 slice (medium) (80 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 (slice)?
A Bonito slice is a cross-cut portion of palamut, the Atlantic bonito commonly caught in the Black Sea and Mediterranean. Its flesh is firm and meaty, with a rich, savory flavor that holds up well to direct heat. In Turkey, it is especially popular in autumn, when fresh palamut is in season.
It is often grilled, pan-fried or baked, and served with lemon, onions or a crisp salad; a slice can make a simple main course with bread and greens. Bonito is high in protein and naturally contains no carbohydrates. For a lighter meal, bake or grill it with a little oil rather than frying, and pair it with vegetables.
How Nutritious Is Bonito (slice)?
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 (slice) 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 Bonito (slice) Contain Allergens?
Contains these allergens:
Which Diets Is Bonito (slice) 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 (slice) Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.28g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.