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Bonito with onion and lemon Calories
Rich in 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 with onion and lemon (150 g) has 245 calories. That works out to 163 calories per 100 g. It contains 1.7 g of carbs, 32.7 g of protein, 11.6 g of fat and 0.5 g of fiber. Its 11.7 µg of B12 covers 488% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bonito with onion and lemon Nutrition Facts
Selected: 1 serving (medium) · 150 g
245
KCAL / 150G
Carbs
1.7g
· 1% DV
Protein
32.7g
· 65% DV
Fat
11.6g
· 15% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 54% · Fat 43%
Bonito with onion and lemon nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 11.6 g | 15% |
| Saturated fat | 2.85 g | 14% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 32.7 g | 65% |
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 with onion and lemon?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 245 kcal |
| 1 serving (small) | 75 g | 122 kcal |
| 100 g | 100 g | 163 kcal |
| 1 piece (small) | 100 g | 163 kcal |
| 1 piece (medium) | 180 g | 293 kcal |
| 1 serving (large) | 225 g | 367 kcal |
| 1 piece (large) | 300 g | 489 kcal |
| 1 serving (extra large) | 400 g | 652 kcal |
Calculated from 163 calories per 100 g.
Frequently Asked Questions About Bonito with onion and lemon
What is Bonito with onion and lemon?
Bonito with onion and lemon is a fish dish made by cooking bonito with sliced onion and lemon. It can be prepared in the oven or in a pan, and is usually served hot while the fish is tender and the onion has softened.
Is bonito the same as tuna in Bonito with onion and lemon?
No. Bonito and tuna are related fish in the mackerel family, but they are not the same fish. Bonito has its own flavor and texture, so a tuna recipe may need different cooking time and handling if you use it instead.
How do you bake Bonito with onion and lemon?
To bake Bonito with onion and lemon, place sliced onion in a baking dish, add cleaned bonito pieces, and season with lemon. Bake until the fish is just cooked through; avoid leaving it in the oven too long, since lean fish can turn dry.
Can Bonito with onion and lemon be cooked in a pan?
Yes, Bonito with onion and lemon can be cooked in a pan. Cook the onion until it begins to soften, add the fish and lemon, then turn the pieces carefully so they cook without breaking apart. A covered pan helps the fish cook evenly.
Does lemon make Bonito with onion and lemon mushy?
It can affect the texture if the bonito sits in lemon juice for a long time. Add lemon shortly before cooking, or squeeze it over the fish at the end for a brighter taste without leaving the fish to marinate for hours.
What does Bonito with onion and lemon taste like?
Bonito with onion and lemon tastes savory and meaty, with sweetness from softened onion and a sharp, fresh citrus note. Bonito has a stronger flavor than many mild white fish, while lemon helps balance it rather than hiding it.
How can you tell if bonito for Bonito with onion and lemon is fresh?
Fresh bonito for Bonito with onion and lemon should have clear, bright eyes, firm flesh, and a clean sea-like smell. Avoid fish with a sour or strongly unpleasant odor, dull eyes, or flesh that feels soft and does not spring back.
How long does Bonito with onion and lemon keep in the fridge?
Cooked Bonito with onion and lemon keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze Bonito with onion and lemon?
Yes, you can freeze Bonito with onion and lemon once it has cooled. Pack it airtight in portions and thaw it in the refrigerator before reheating. The onion may soften further and the fish may lose some of its original texture.
Is Bonito with onion and lemon safe during pregnancy?
Bonito with onion and lemon can be eaten during pregnancy if the fish is thoroughly cooked, but pregnant people should follow local guidance on bonito and other fish because mercury recommendations vary. Ask your healthcare professional if you need advice for your circumstances.
Bonito with onion and lemon Vitamins & Minerals
Vitamins
B12
11.7µg · 488% DV
B3
13.8mg · 86% DV
B6
0.69mg · 41% DV
Vitamin D
7.65µg · 38% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
338mg · 48% DV
Iodine
42µg · 28% DV
Potassium ⭐
521mg · 15% DV
Sodium
101mg · 4% DV
Bonito with onion and lemon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito with onion and lemon
To burn the 245 calories in 1 serving (medium) (150 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 with onion and lemon?
Bonito with onion and lemon pairs the firm, savoury flesh of bonito with the sweetness of cooked onion and a bright citrus note. It reflects a familiar style of Turkish home cooking, where bonito is especially popular in autumn and may be baked or cooked in a pan. The onion softens as it cooks, while lemon helps balance the fish’s naturally rich flavour.
Serve it warm as a main course, with salad and bread, or alongside simply cooked vegetables. Bonito is a protein-rich fish and also provides omega-3 fats; the dish is low in carbohydrates. For a lighter plate, keep the added oil modest and let the lemon and onion provide plenty of flavour.
How Nutritious Is Bonito with onion and lemon?
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 with onion and lemon 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 with onion and lemon Contain Allergens?
Contains these allergens:
Which Diets Is Bonito with onion and lemon 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 with onion and lemon Fat Profile
SATURATED
2.85g
MONOUNSATURATED
4.05g
POLYUNSATURATED
2.63g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.