1 serving (medium) of Bonito Stew (250 g) has 325 calories. That works out to 130 calories per 100 g. It contains 11 g of carbs, 38 g of protein, 15.3 g of fat and 3 g of fiber. Its 16.3 µg of B12 covers 677% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Bonito Stew?

Bonito Stew is a Turkish home-style dish of bonito cooked gently with vegetables, commonly onion and tomato, in a covered pan with a little liquid. The slow, moist cooking keeps the fish tender and lets the vegetables season the broth; ingredients vary from kitchen to kitchen.

In Turkey it is often served as a main meal when bonito is in season, with bread to mop up the juices, or alongside rice and a fresh salad. Its mild, savoury flavour and soft texture make it an easy fit for a family supper. Bonito provides protein and omega-3 fats; for a lighter version, use modest oil and add extra vegetables.

Bonito Stew Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

4.4g

· 2% DV

Protein

15.2g

· 30% DV

Fat

6.1g

· 8% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 46% · Fat 41%

Bonito Stew Vitamins & Minerals

Vitamins

B12

6.5µg · 271% DV

6.2mg · 39% DV

0.48mg · 28% DV

Vitamin D

4.5µg · 23% DV

Minerals

Selenium

38µg · 69% DV

Phosphorus

185mg · 26% DV

Iodine

28µg · 19% DV

Zinc

1mg · 9% DV

How Nutritious Is Bonito Stew?

Nutrient density

High

78/ 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

56/ 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 Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.1

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bonito Stew

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 Stew 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 Stew 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 Stew 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 Stew Fat Profile

SATURATED

1.35g

MONOUNSATURATED

2.45g

POLYUNSATURATED

1.72g

⚖️

Omega 6:3 ratio 0.8:1

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

Compare Bonito Stew

🍲vs🐟

Bonito Stew vs Salmon Fillet76 kcal fewer per 100 g

→🍲vs🐟

Bonito Stew vs Canned Tuna14 kcal more per 100 g

→🍲vs🐟

Bonito Stew vs Fish20 kcal more per 100 g

→🍲vs🐟

Bonito Stew vs Tuna2 kcal fewer per 100 g

→

Foods Similar to Bonito Stew

🐟

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 Stew

What is Bonito Stew?

Bonito Stew is a Turkish-style dish of bonito cooked gently with vegetables and a little liquid, usually in a covered pot. Onion, tomato, peppers and lemon are common additions, though home recipes vary.

How do you make Bonito Stew?

To make Bonito Stew, layer sliced onion, tomato and peppers in a pot, place the bonito on top, and cover to cook gently. Use only a little liquid; the fish is ready when opaque and easy to flake.

What ingredients go into Bonito Stew?

Bonito Stew commonly contains bonito, onion, tomatoes and green peppers, with lemon, parsley, olive oil, salt and pepper for seasoning. The vegetables release moisture as they cook, so the dish usually needs only a small amount of added liquid.

Can Bonito Stew be cooked in the oven instead of on the stove?

Yes, Bonito Stew can be cooked in the oven, although a covered pot on the stove is the usual approach. Cover the baking dish to retain moisture and check that the bonito is cooked through without letting it dry out.

How long does Bonito Stew take to cook?

Bonito Stew generally takes about 15–20 minutes, depending on how thick the fish slices are and how gently it cooks. The bonito should turn opaque and separate easily with a fork; cooking it much longer can make it dry.

How do you keep the bonito from falling apart in Bonito Stew?

Keep the bonito slices intact in Bonito Stew by arranging them in a single layer and not stirring once they are in the pot. Gentle heat and a covered pot help the fish cook without breaking up.

What can you serve with Bonito Stew?

Serve Bonito Stew with rice, potatoes, crusty bread or a fresh salad. Bread is especially useful for soaking up the tomato-and-vegetable cooking juices, while salad makes the meal feel lighter.

Can you make Bonito Stew with frozen bonito?

Yes, you can make Bonito Stew with frozen bonito after thawing it in the refrigerator and draining off excess liquid. The texture may be softer than with fresh fish, and thawed bonito should not be refrozen.

How long does Bonito Stew keep in the refrigerator?

Bonito Stew keeps for about one to two days in a covered container in the refrigerator. Cool and refrigerate leftovers promptly, then reheat them thoroughly; discard the stew if its smell or appearance has changed.

Is Bonito Stew healthy?

Bonito Stew can be a nutritious meal: bonito provides protein, omega-3 fats and vitamin B12, while tomatoes and peppers add vegetables. Keeping added oil modest preserves its lighter character without changing the basic dish.

Have another question about Bonito Stew?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026