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Grilled Bonito Fillet Calories
High protein, omega-3 source, low carbohydrate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Bonito Fillet (150 g) has 213 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 37.8 g of protein, 6.3 g of fat and 0 g of fiber. Its 3.9 µg of B12 covers 163% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled Bonito Fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
213
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.8g
· 76% DV
Fat
6.3g
· 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 73% · Fat 27%
Grilled Bonito Fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.8 g | 76% |
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 Grilled Bonito Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 213 kcal |
| 1 piece (extra small) | 75 g | 107 kcal |
| 100 g | 100 g | 142 kcal |
| 1 piece (small) | 100 g | 142 kcal |
| 1 serving (small) | 120 g | 170 kcal |
| 1 serving (large) | 180 g | 256 kcal |
| 1 piece (large) | 200 g | 284 kcal |
| 1 piece (extra large) | 250 g | 355 kcal |
| 1 piece (jumbo) | 300 g | 426 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Grilled Bonito Fillet
What does grilled bonito fillet taste like?
Grilled bonito fillet has a rich, savory flavor and a firm, meaty texture. Its taste is stronger than many mild white fish, so lemon, herbs, or a crisp salad balance it well without masking the fish.
How do you keep grilled bonito fillet from drying out?
Take grilled bonito fillet off the heat as soon as the flesh turns opaque and separates into flakes. A hot grill and a brief cooking time help; leaving the fillet on the grill after it is done quickly dries it out.
What is the best marinade for grilled bonito fillet?
A simple marinade of olive oil, lemon, garlic, and black pepper suits grilled bonito fillet. Keep the marinating brief: prolonged contact with lemon can soften the fish and make the surface less firm on the grill.
Should you leave the skin on grilled bonito fillet?
Yes, leaving the skin on grilled bonito fillet helps hold the flesh together and can make the skin crisp. Grill it skin-side down first; you can remove the skin after cooking if you do not want to eat it.
Does grilled bonito fillet have a lot of bones?
A boneless grilled bonito fillet has far fewer bones than a whole bonito, but small pin bones may remain. Check the flesh before eating, and take extra care when serving it to children.
Can you grill frozen bonito fillet?
Thaw bonito fillet completely in the refrigerator before grilling it. Grilling it while frozen can leave the center undercooked by the time the outside is done, and surface ice can make the fish stick to the grill.
How can you tell when grilled bonito fillet is done?
Grilled bonito fillet is done when its center is opaque and the flesh separates into flakes with gentle pressure from a fork. Check the thickest part, since a thin edge cooks sooner and can become dry while the middle finishes.
What should you serve with grilled bonito fillet?
Serve grilled bonito fillet with lemon, a fresh green salad, and grilled or roasted vegetables. Its rich flavor also pairs well with potatoes or a simple bean salad, making a more filling meal without a heavy sauce.
How should you reheat leftover grilled bonito fillet?
Reheat leftover grilled bonito fillet gently, covered, in a low oven or in a skillet with a splash of water. Avoid prolonged high heat, which makes the fish dry and intensifies its already savory flavor.
Is bonito the same fish as tuna?
No, bonito and tuna are related but are not the same fish. Bonito is generally smaller and has a stronger flavor; the word “bonito” can refer to different species, so it is not interchangeable with tuna in every recipe.
Grilled Bonito Fillet Vitamins & Minerals
Vitamins
B12
3.9µg · 163% DV
B3
10.8mg · 68% DV
B6
0.9mg · 53% DV
Vitamin D
6.75µg · 34% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
510mg · 15% DV
Sodium
81mg · 4% DV
Grilled Bonito Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Bonito Fillet
To burn the 213 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 Grilled Bonito Fillet?
Grilled Bonito Fillet is made from bonito, a firm-fleshed, migratory fish prized in Turkish coastal cooking. The fillet is cooked over a grill, a simple preparation that lets the fish’s savory flavour come through.
It is often served with lemon, onion and salad, and makes an easy main course alongside grilled vegetables or bread. In Turkey, palamut is especially familiar in autumn; elsewhere, this style of grilled fish fits naturally into a Mediterranean-inspired meal. The fillet is high in protein and contains no carbohydrates; a 100 g portion provides 25.2 g of protein. For a lighter plate, grill it with little added oil and pair it with vegetables.
How Nutritious Is Grilled Bonito Fillet?
Nutrient density
Very 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 Grilled Bonito Fillet 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 Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Bonito Fillet 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 Fillet Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.95g
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.