1 piece (medium) of Bonito (Steamed) (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 3.8 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Bonito (Steamed) Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

· 0% DV

Protein

25.5g

· 51% DV

Fat

3.2g

· 4% 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 78% · Fat 22%

Bonito (Steamed) Vitamins & Minerals

Vitamins

B12

3.2µg · 133% DV

7.8mg · 49% DV

Vitamin D

8µg · 40% DV

0.6mg · 35% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

21µg · 14% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Bonito (Steamed)?

Nutrient density

Very high

80/ 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

57/ 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 (Steamed) 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 (Steamed)

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

Is Bonito (Steamed) 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 (Steamed) 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 (Steamed) 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 (Steamed) Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Bonito (Steamed)

🐟vs🐟

Bonito (Steamed) vs Salmon Fillet76 kcal fewer per 100 g

→🐟vs🐟

Bonito (Steamed) vs Canned Tuna14 kcal more per 100 g

→🐟vs🐟

Bonito (Steamed) vs Fish20 kcal more per 100 g

→🐟vs🐟

Bonito (Steamed) vs Tuna2 kcal fewer per 100 g

→

Foods Similar to Bonito (Steamed)

🐟

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 (Steamed)

How many calories are in steamed bonito?

Steamed bonito contains 130 calories per 100 g. The same serving provides 25.5 g of protein and 3.2 g of fat.

Is steamed bonito suitable for a keto diet?

Yes. Steamed bonito has 0 g of carbohydrates per 100 g, making it compatible with keto and ketovore diets. Its glycemic index is 0, but it contains fish, a common allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026