1 piece (medium) of Grilled Bonito (150 g) has 237 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 38.6 g of protein, 7.8 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Grilled Bonito?

Grilled Bonito is bonito cooked over a grill, often in thick, skin-on pieces that develop browned edges while the flesh stays moist and substantial. It is especially familiar around Turkey and the eastern Mediterranean, where bonito is enjoyed during its season and grilled simply to let its rich, savoury flavour stand out.

Serve it with lemon, sliced onion and a crisp salad; in Turkey it may come with bread, while elsewhere it also pairs easily with potatoes or grilled vegetables. It is a high-protein, low-carbohydrate main, with 25.7 g of protein per 100 g. For a lighter plate, add plenty of vegetables and go easy on extra oil.

Grilled Bonito Nutrition Facts

Selected: 100 g

158

KCAL / 100G

Carbs

· 0% DV

Protein

25.7g

· 51% DV

Fat

5.2g

· 7% DV

Fiber

· 0% DV

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

Calories come from: Carbs 0% · Protein 69% · Fat 31%

Grilled Bonito Vitamins & Minerals

Vitamins

B12

2.5µg · 104% DV

6.9mg · 43% DV

0.6mg · 35% DV

Vitamin D

3.2µg · 16% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

30µg · 20% DV

Potassium ⭐

350mg · 10% DV

How Nutritious Is Grilled Bonito?

Nutrient density

Very high

85/ 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

54/ 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.

Grilled Bonito Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Grilled Bonito

To burn the 158 calories in 100 g:

🚶

39min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled 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 Grilled Bonito 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 Grilled 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

Grilled Bonito Fat Profile

SATURATED

1.3g

MONOUNSATURATED

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Grilled Bonito

🐟🔥vs🐟

Grilled Bonito vs Salmon Fillet48 kcal fewer per 100 g

→🐟🔥vs🐟

Grilled Bonito vs Canned Tuna42 kcal more per 100 g

→🐟🔥vs🐟

Grilled Bonito vs Fish48 kcal more per 100 g

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Grilled Bonito vs Tuna26 kcal more per 100 g

→

Foods Similar to Grilled Bonito

🐟

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 Grilled Bonito

How do you grill bonito?

To grill bonito, pat the skin-on steaks or fillets dry, season them, and cook over a hot, lightly oiled grill. Turn the pieces carefully so they stay intact, and take them off as soon as the flesh turns opaque and flakes easily.

How do you keep grilled bonito from drying out?

Keep grilled bonito moist by using thick pieces, avoiding excessively high heat, and not leaving the fish on the grill after it flakes easily. The skin helps protect the flesh, so grill skin-side down first when possible.

What does grilled bonito taste like?

Grilled bonito has a rich, savory flavor and firm flesh, often described as stronger than mild white fish but less oily-tasting than some large tuna. Charred edges and a squeeze of lemon complement its naturally robust taste.

Should you marinate bonito before grilling?

You can briefly marinate bonito in olive oil, lemon, garlic, or herbs, but a long acidic marinade can soften the flesh. For a simple preparation, season it with salt and pepper before grilling and add lemon just before serving.

Can you eat the skin on grilled bonito?

Yes, bonito skin is edible and can become pleasantly crisp on the grill. Cooking the fish skin-side down first also helps hold the pieces together; if you do not enjoy the texture, the skin is easy to remove after cooking.

Is grilled bonito the same as grilled tuna?

No, bonito and tuna are related but are not the same fish. Bonito usually has a firmer texture and a distinctive, pronounced flavor, so recipes for grilled tuna may need a shorter cooking time when used for bonito.

What should you serve with grilled bonito?

Serve grilled bonito with lemon, a crisp salad, grilled vegetables, or a simple herb dressing. Its bold flavor also works well with rice or potatoes, while lighter sides let the taste of the fish remain prominent.

Does grilled bonito have a lot of bones?

Grilled bonito can contain a central backbone and smaller bones, especially when cooked as cross-cut steaks. Check each portion carefully before serving, and remove the bones if you are preparing it for a child.

How do you know if bonito is fresh enough to grill?

Fresh bonito should have firm flesh, shiny skin, clear eyes, and a clean, mild sea smell. Avoid fish with a sour or strongly unpleasant odor, dull appearance, or flesh that stays indented when gently pressed.

Can you eat leftover grilled bonito the next day?

Yes, you can eat grilled bonito the next day if you refrigerated it promptly in a covered container. Reheat it gently to avoid drying it out, or serve it cold in a salad; discard fish left out for too long.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026