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Breaded Fried Bonito Calories
Source of protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded Fried Bonito (150 g) has 360 calories. That works out to 240 calories per 100 g. It contains 16.7 g of carbs, 31.8 g of protein, 18.6 g of fat and 0.9 g of fiber. Its 11.7 µg of B12 covers 488% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Breaded Fried Bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
360
KCAL / 150G
Carbs
16.7g
· 6% DV
Protein
31.8g
· 64% DV
Fat
18.6g
· 24% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 35% · Fat 47%
Breaded Fried Bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 360 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 3.22 g | 16% |
| Trans fat | 0.12 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 16.7 g | 6% |
| Fiber | 0.9 g | 3% |
| Protein | 31.8 g | 64% |
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 Medium Breaded Fried Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 360 kcal |
| 1 ounce (thin) | 28.4 g | 68 kcal |
| 1 piece (small) | 75 g | 180 kcal |
| 100 g | 100 g | 240 kcal |
| 1 serving (medium) | 120 g | 288 kcal |
| 1 cup (chopped) | 130 g | 312 kcal |
| 1 piece (large) | 220 g | 528 kcal |
| 1 serving (large) | 250 g | 600 kcal |
Calculated from 240 calories per 100 g.
Frequently Asked Questions About Breaded Fried Bonito
How do you make breaded fried bonito?
To make breaded fried bonito, pat the fish dry, coat each piece in flour, beaten egg and breadcrumbs, then fry in hot oil until golden and cooked through. Drying the fish first helps the coating adhere and brown evenly.
Why does the breading fall off breaded fried bonito?
The coating often slips off breaded fried bonito when the fish is damp or the layers are not pressed on firmly. Pat the pieces dry, coat them in flour before the egg and crumbs, and avoid moving them repeatedly in the pan.
What does breaded fried bonito taste like?
Breaded fried bonito has a savory, fairly full-flavored fish center beneath a crisp, mild-tasting coating. A squeeze of lemon brightens its richness, while herbs or a fresh salad balance the fried crust.
Is bonito the same fish as tuna in breaded fried bonito?
No. Bonito and tuna are related, but they are not the same fish; bonito has its own species and a distinct flavor. The name breaded fried bonito refers to coated and fried bonito, not breaded tuna.
Can you bake breaded fried bonito instead of frying it?
Yes, you can bake breaded fried bonito, although the coating may be less crisp than when it is fried in a pan. Arrange the coated pieces in a single layer on a lined tray, lightly oil them and bake until cooked through.
What should you serve with breaded fried bonito?
Serve breaded fried bonito with lemon and a crisp green salad to balance its fried coating. Roasted vegetables or plain rice also work well; a heavy fried side can make the meal feel overly rich.
Can you make breaded fried bonito with frozen fish?
Yes, frozen bonito works for breaded fried bonito once it has thawed completely. Drain away the thawing liquid and pat the fish very dry before coating it, or moisture can make the breading slide off and cook unevenly.
How do you keep breaded fried bonito crispy after cooking?
Keep breaded fried bonito crisp by placing cooked pieces on a wire rack rather than stacking them or covering them tightly while hot. This lets steam escape; a paper towel-lined plate can trap moisture against the underside of the coating.
Does breaded fried bonito have bones?
Yes, breaded fried bonito can still contain bones because breading and frying do not remove them. Check each piece as you eat, especially around the center, and carefully remove bones before serving it to children.
How should you store and reheat leftover breaded fried bonito?
Refrigerate leftover breaded fried bonito promptly in a covered container. Reheat it in an oven or pan until hot throughout; a microwave is convenient but tends to soften the crisp coating.
Breaded Fried Bonito Vitamins & Minerals
Vitamins
B12
11.7µg · 488% DV
B3
13.05mg · 82% DV
B6
0.69mg · 41% DV
Vitamin D
6.75µg · 34% DV
Minerals
Selenium
69µg · 125% DV
Phosphorus
353mg · 50% DV
Iodine
38µg · 25% DV
Sodium
465mg · 20% DV
Potassium ⭐
510mg · 15% DV
Breaded Fried Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Fried Bonito
To burn the 360 calories in 1 piece (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 Breaded Fried Bonito?
Breaded Fried Bonito is bonito coated in a crisp crumb coating and fried. Bonito is a familiar seasonal fish in Turkey, where this preparation is enjoyed at home and in fish restaurants; it is usually made with slices or fillets.
Serve it hot with lemon, salad and bread for a straightforward lunch or dinner. The fish contributes protein and omega-3, while the coating adds carbohydrates and frying increases the fat content; it provides 21.2 g of protein per 100 g. For a lighter plate, pair it with plenty of fresh salad and use only enough oil to fry the fish.
How Nutritious Is Breaded Fried Bonito?
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 Breaded Fried Bonito 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 Breaded Fried Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Breaded Fried Bonito 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
Breaded Fried Bonito Fat Profile
SATURATED
3.22g
MONOUNSATURATED
7.28g
POLYUNSATURATED
5.78g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.