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Low-Oil Baked Bonito Calories
Rich in omega-3 and protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Low-Oil Baked Bonito (150 g) has 276 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 38.1 g of protein, 13.1 g of fat and 0 g of fiber. Its 13.8 µg of B12 covers 575% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Low-Oil Baked Bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
276
KCAL / 150G
Carbs
0g
· 0% DV
Protein
38.1g
· 76% DV
Fat
13.1g
· 17% 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 56% · Fat 44%
Low-Oil Baked Bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.1 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 Low-Oil Baked Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 276 kcal |
| 1 ounce (thin) | 28.4 g | 52 kcal |
| 1 piece (small) | 75 g | 138 kcal |
| 100 g | 100 g | 184 kcal |
| 1 serving (small) | 120 g | 221 kcal |
| 1 cup (shredded) | 140 g | 258 kcal |
| 1 serving (medium) | 180 g | 331 kcal |
| 1 piece (large) | 225 g | 414 kcal |
| 1 serving (large) | 250 g | 460 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Low-Oil Baked Bonito
How do you make low-oil baked bonito?
Low-oil baked bonito is easy to make with bonito steaks, a small amount of oil, and simple seasonings such as lemon, onion, salt, and pepper. Bake until the flesh turns opaque and separates easily with a fork, then serve promptly to keep it moist.
What does low-oil baked bonito taste like?
Low-oil baked bonito has a rich, savory flavor and a firm, meaty texture, often compared with tuna. Lemon and fresh herbs complement its taste without needing much oil or a heavy sauce.
Is bonito the same fish as tuna in low-oil baked bonito?
No. Bonito and tuna are related members of the mackerel family, but they are different fish. Bonito is generally smaller and has its own firm texture and pronounced flavor; recipes for low-oil baked bonito use bonito, not ordinary tuna.
Can you eat the skin on low-oil baked bonito?
Yes, the skin on low-oil baked bonito is edible when the fish is properly cleaned and cooked. It can help the flesh stay moist in the oven; if you dislike its texture, lift the cooked flesh away from the skin.
How can you tell when low-oil baked bonito is cooked?
Low-oil baked bonito is cooked when its flesh is opaque throughout and separates into flakes with gentle pressure. Check the thickest part, since thin edges cook sooner; avoid leaving it in the oven until it becomes dry and tough.
How long does low-oil baked bonito keep in the refrigerator?
Low-oil baked bonito keeps for up to 2 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving cooked fish at room temperature, and reheat only the portion you plan to eat.
Can you freeze low-oil baked bonito?
Yes, you can freeze low-oil baked bonito in an airtight container once it has cooled. Its texture may be softer after thawing, so use it in a meal where that matters less, such as a fish salad or a cooked filling.
Is low-oil baked bonito safe to eat during pregnancy?
Low-oil baked bonito can be eaten during pregnancy if it is thoroughly cooked, but bonito is a predatory fish and mercury levels can vary. Follow local guidance on fish choices and portions; ask your clinician if you need advice tailored to your pregnancy.
What goes well with low-oil baked bonito?
Low-oil baked bonito pairs well with lemon, roasted vegetables, potatoes, or a crisp green salad. A simple, acidic side such as tomato salad also balances the fish’s rich flavor without overpowering it.
How do you keep low-oil baked bonito from smelling fishy?
To keep low-oil baked bonito from smelling strongly fishy, start with fresh fish, keep it chilled before cooking, and bake it with lemon or onion. A sour or ammonia-like odor is a warning sign of spoilage, not something to cover with seasoning.
Low-Oil Baked Bonito Vitamins & Minerals
Vitamins
B12
13.8µg · 575% DV
B3
17.7mg · 111% DV
B6
0.78mg · 46% DV
Vitamin D
8.55µg · 43% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
368mg · 53% DV
Iodine
48µg · 32% DV
Potassium ⭐
570mg · 17% DV
Sodium
101mg · 4% DV
Low-Oil Baked Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Baked Bonito
To burn the 276 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 Low-Oil Baked Bonito?
Low-Oil Baked Bonito is bonito cooked in the oven with a modest amount of oil. Bonito is a familiar seasonal fish in Turkey, where it is often prepared at home with simple additions such as onion, tomato or lemon; recipes vary from kitchen to kitchen.
Its flesh is meaty and savoury, staying tender inside as the surface lightly browns. Serve it warm with a crisp salad, greens or roasted vegetables for an easy main meal. It provides substantial protein and omega-3 fats, with no carbohydrates. To keep the meal light, use only enough oil to coat the fish and pair it with vegetables rather than a rich side.
How Nutritious Is Low-Oil 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 Low-Oil 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 Low-Oil Baked Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Low-Oil 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
Low-Oil Baked Bonito Fat Profile
SATURATED
3.08g
MONOUNSATURATED
4.57g
POLYUNSATURATED
3.22g
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.