Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Floured 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 Floured Fried Bonito (150 g) has 377 calories. That works out to 251 calories per 100 g. It contains 15.3 g of carbs, 34.2 g of protein, 20.5 g of fat and 0.6 g of fiber. Its 11.7 µg of B12 covers 488% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Floured Fried Bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
377
KCAL / 150G
Carbs
15.3g
· 6% DV
Protein
34.2g
· 68% DV
Fat
20.5g
· 26% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 36% · Fat 48%
Floured Fried Bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 377 kcal | |
| Total fat | 20.5 g | 26% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 0.6 g | 2% |
| Protein | 34.2 g | 68% |
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 Floured Fried Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 377 kcal |
| 1 piece (small) | 75 g | 188 kcal |
| 100 g | 100 g | 251 kcal |
| 1 serving (small) | 120 g | 301 kcal |
| 1 serving (medium) | 180 g | 452 kcal |
| 1 piece (large) | 225 g | 565 kcal |
| 1 serving (large) | 280 g | 703 kcal |
| 1 piece (jumbo) | 300 g | 753 kcal |
Calculated from 251 calories per 100 g.
Frequently Asked Questions About Floured Fried Bonito
How do you make floured fried bonito?
To make floured fried bonito, pat the slices dry, season them, and coat them lightly in flour. Fry in hot oil until both sides are golden and the fish is cooked through; shake off excess flour first for a thinner, crispier coating.
What does floured fried bonito taste like?
Floured fried bonito has a rich, savory fish flavor and a crisp, lightly browned flour coating. Bonito is firmer and more pronounced in taste than mild white fish, so lemon, fresh herbs, or a sharp salad balance the plate well.
How do you keep floured fried bonito from falling apart?
For floured fried bonito that holds together, dry the slices thoroughly and wait until the oil is hot before adding them. Leave each piece undisturbed until its underside forms a crust, then turn it gently once with a wide spatula.
What fish is used for floured fried bonito?
Floured fried bonito is made with bonito, a firm, oily fish often sold as steaks or slices. In Turkey, palamut generally refers to Atlantic bonito; ask the fishmonger to cut even slices so they cook at about the same rate.
What flour is best for floured fried bonito?
Plain wheat flour is the usual choice for floured fried bonito and gives the fish a light, crisp coating. For extra crunch, some cooks mix in a little cornmeal; use only a thin layer so the coating does not overpower the fish.
What should you serve with floured fried bonito?
Serve floured fried bonito with lemon and a crisp salad, such as arugula with red onion. A simple vegetable side also works well; fresh, acidic accompaniments cut through the richness of the fried fish.
Does floured fried bonito have bones?
Yes, floured fried bonito slices can contain a central backbone and smaller bones. Ask the fishmonger to clean and portion the fish, then check each serving carefully, especially before offering it to a child.
Can you bake floured fried bonito instead of frying it?
Yes, you can bake floured fried bonito, though its coating will usually be less crisp than when pan-fried. Arrange the lightly oiled, floured slices in a single layer on a lined tray and turn them once during cooking.
How long does floured fried bonito keep in the fridge?
Floured fried bonito keeps for about three to four days in a refrigerator set to 40°F (4°C) or colder, if refrigerated promptly in a covered container. Reheat it in an oven or skillet to bring back some crispness; discard it if it was left out for over two hours.
Can you eat floured fried bonito during pregnancy?
Yes, fully cooked floured fried bonito can be eaten during pregnancy. Because bonito is a larger fish, vary your seafood choices rather than relying on it frequently; ask your clinician for advice if you have an individual concern about fish or mercury.
Floured Fried Bonito Vitamins & Minerals
Vitamins
B12
11.7µg · 488% DV
B3
14.4mg · 90% DV
Vitamin D
10.65µg · 53% DV
B6
0.72mg · 42% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
368mg · 53% DV
Iodine
57µg · 38% DV
Copper
0.18mg · 20% DV
Potassium ⭐
518mg · 15% DV
Sodium
285mg · 12% DV
Floured Fried Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Floured Fried Bonito
To burn the 377 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 Floured Fried Bonito?
Floured fried bonito is made by coating pieces of bonito in flour and frying them in a pan. This simple preparation is especially familiar in Turkey during bonito season: the outside turns lightly crisp while the flesh stays tender, with a savoury flavour that works well with lemon.
In Turkey, it is usually served hot with salad, sliced onion or greens and bread, as a main meal rather than a small starter. It also tastes good cold the next day. Bonito provides substantial protein—22.8 g per 100 g—and has a richer profile than lean white fish. For a lighter plate, use only a little oil and add plenty of salad.
How Nutritious Is Floured 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 Floured 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 Floured Fried Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Floured 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
Floured Fried Bonito Fat Profile
SATURATED
3.38g
MONOUNSATURATED
8.02g
POLYUNSATURATED
6.75g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Floured Fried Bonito
Foods Similar to Floured Fried Bonito
Have another question about Floured Fried 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.