Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked bonito Calories
Baked bonito, high in protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked bonito (120 g) has 190 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 6.1 g of fat and 0 g of fiber. Its 9.4 µg of B12 covers 390% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked bonito Nutrition Facts
Selected: 1 piece (medium) · 120 g
190
KCAL / 120G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
6.1g
· 8% 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 71% · Fat 29%
Baked bonito nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Baked bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 190 kcal |
| 1 slice (thin) | 60 g | 95 kcal |
| 1 piece (small) | 80 g | 126 kcal |
| 100 g | 100 g | 158 kcal |
| 1 slice (thick) | 100 g | 158 kcal |
| 1 serving (medium) | 150 g | 237 kcal |
| 1 piece (large) | 180 g | 284 kcal |
| 1 serving (large) | 200 g | 316 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Baked bonito
How do you cook baked bonito?
Bake bonito with olive oil, salt, pepper, and lemon until the flesh turns opaque and flakes easily with a fork. Add sliced onion or herbs to the baking dish for extra flavor, and avoid overcooking so the fish stays moist.
How long does baked bonito take to cook?
Baked bonito usually takes about 20–30 minutes in a 200°C (400°F) oven, depending on the thickness of the fish. It is ready when the flesh is opaque and separates easily with a fork; thinner pieces need less time.
Is bonito the same fish as tuna?
No, bonito is not the same fish as tuna, although both belong to the mackerel family. The name bonito can refer to several related fish; the torik used for baked bonito in Turkish cooking is Atlantic bonito, a distinct species.
What does baked bonito taste like?
Baked bonito has a savory, rich flavor and a firm texture, with a taste often compared to mackerel or tuna. Lemon, herbs, and onion complement its distinctive flavor without overpowering the fish.
What goes well with baked bonito?
Baked bonito pairs well with a crisp green salad, roasted vegetables, or potatoes. Lemon and fresh herbs brighten the dish; rice or bread can make it a more filling meal.
How do you keep baked bonito from drying out?
Keep baked bonito moist by avoiding overcooking and adding a little olive oil or cooking liquid to the dish. Check thicker pieces for doneness before thinner ones, and take the fish out as soon as it flakes easily.
How should you season baked bonito?
Season baked bonito with olive oil, lemon, black pepper, garlic, and herbs such as oregano or thyme. Its flavor is naturally robust, so a simple seasoning works well; onion slices can add moisture as it bakes.
Can you use frozen bonito to make baked bonito?
Yes, you can make baked bonito with frozen fish, but thaw it safely in the refrigerator first and pat it dry before seasoning. Baking it while still partly frozen can lead to uneven cooking and a watery dish.
How long does leftover baked bonito last in the fridge?
Leftover baked bonito keeps for about three to four days in the refrigerator when chilled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.
Is baked bonito good for you?
Yes, baked bonito is a nutritious choice that provides protein and omega-3 fats. Baking it rather than deep-frying keeps preparation simple, and serving it with vegetables adds variety to the meal.
Baked bonito Vitamins & Minerals
Vitamins
B12
9.36µg · 390% DV
B3
10.32mg · 65% DV
B6
0.84mg · 49% DV
Vitamin D
5.04µg · 25% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
456mg · 13% DV
Sodium
66mg · 3% DV
Baked bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked bonito
To burn the 190 calories in 1 piece (medium) (120 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 Baked bonito?
Baked bonito is bonito cooked in the oven, often as steaks or fillets with olive oil and onion. In Turkish cooking, torik refers to a large bonito; lemon and parsley are common additions. The flesh is firm and richly flavoured, with a natural oiliness that holds up well to baking.
Across the Mediterranean, it makes a straightforward main course served hot with salad, vegetables or bread, and a squeeze of lemon. It is high in protein and omega-3 and contains no carbohydrates. For a lighter plate, keep the added oil modest and pair it with greens or roasted vegetables.
How Nutritious Is Baked 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 Baked bonito 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 Baked bonito Contain Allergens?
Contains these allergens:
Which Diets Is Baked bonito 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
Baked bonito Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Baked bonito
Foods Similar to Baked bonito
Have another question about Baked bonito?
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.