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Oil-free bonito Calories
Bonito cooked without added oil; rich in protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-free bonito (150 g) has 281 calories. That works out to 187 calories per 100 g. It contains 0 g of carbs, 39.8 g of protein, 12.8 g of fat and 0 g of fiber. Its 14.1 µg of B12 covers 588% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free bonito Nutrition Facts
Selected: 1 serving (medium) · 150 g
281
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39.8g
· 80% DV
Fat
12.8g
· 16% 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 58% · Fat 42%
Oil-free bonito nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39.8 g | 80% |
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 Serving of Oil-free bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 281 kcal |
| 1 ounce (medium) | 28.4 g | 53 kcal |
| 100 g | 100 g | 187 kcal |
| 1 piece (small) | 100 g | 187 kcal |
| 1 serving (small) | 120 g | 224 kcal |
| 1 cup (chopped) | 140 g | 262 kcal |
| 1 piece (medium) | 150 g | 281 kcal |
| 1 serving (large) | 180 g | 337 kcal |
| 1 piece (large) | 220 g | 411 kcal |
Calculated from 187 calories per 100 g.
Frequently Asked Questions About Oil-free bonito
What is oil-free bonito, and is it tuna?
Oil-free bonito is bonito cooked without added oil; it is not the same fish as tuna, though both belong to the mackerel family. The name “bonito” can refer to several related fish, so the exact species may vary by region.
What does oil-free bonito taste like?
Oil-free bonito has a savory, rich flavor and a firm texture, often described as stronger than mild white fish. Lemon, herbs, and onion complement it well without needing oil during cooking.
How do you cook oil-free bonito without drying it out?
Bake oil-free bonito covered with sliced onion or tomato, or cook it briefly in a nonstick pan. These methods retain moisture without added oil; take it off the heat when the flesh turns opaque and flakes easily.
Is oil-free bonito the same as bonito flakes?
No. Oil-free bonito is a cooked fish dish, while bonito flakes are thin shavings of dried, smoked fish, commonly used in Japanese cooking. They differ in texture, preparation, and how they are served.
Can you eat oil-free bonito raw?
No, oil-free bonito as described is already cooked, and it should be served cooked rather than treated as raw fish. If buying fresh bonito for raw dishes, use fish specifically handled for raw consumption and follow local food-safety guidance.
How can you tell when oil-free bonito is cooked?
Oil-free bonito is cooked when its flesh is opaque throughout and separates easily with a fork. Check the thickest part, since thin edges cook sooner; avoid leaving it on the heat after it flakes, as it can become dry.
What goes well with oil-free bonito?
Oil-free bonito pairs well with lemon, fresh herbs, roasted vegetables, or a crisp salad. Its savory flavor also works with rice or potatoes, making it easy to serve as a main dish without a rich sauce.
Does oil-free bonito have bones?
Yes, bonito has a backbone and rib bones, and small bones may remain in cut portions. Remove visible bones before serving, and check each piece carefully when preparing it for children.
How long does cooked oil-free bonito keep in the fridge?
Cooked oil-free bonito keeps for up to 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after the meal and reheat only the portion you plan to eat.
Can you freeze cooked oil-free bonito?
Yes, cooked oil-free bonito can be frozen in an airtight container once cooled. Thaw it in the refrigerator and use it soon after thawing; freezing may soften the texture, so it works especially well in salads or cooked dishes.
Oil-free bonito Vitamins & Minerals
Vitamins
B12
14.1µg · 588% DV
B3
22.8mg · 143% DV
B6
1.2mg · 71% DV
Vitamin D
7.5µg · 38% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
390mg · 56% DV
Iodine
75µg · 50% DV
Potassium ⭐
783mg · 23% DV
Sodium
75mg · 3% DV
Oil-free bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free bonito
To burn the 281 calories in 1 serving (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 Oil-free bonito?
Oil-free bonito is bonito cooked without added oil. The name refers to the preparation, not to the fish being naturally fat-free. Bonito is a firm-fleshed, dark-meated migratory fish, caught in Turkish waters and widely eaten around the Mediterranean; it is especially familiar in Turkey during the autumn run.
It can be grilled, baked or cooked in a non-stick pan, and is often served with lemon, onion and salad. Its robust flavour works well with simple sides rather than rich sauces. With 26.5 g of protein per 100 g, it is a protein-rich main dish with no carbohydrates. For a lighter meal, pair it with vegetables or a crisp salad.
How Nutritious Is Oil-free 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 Oil-free 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 Oil-free bonito Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free 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
— Not suitable
Low FODMAP
— Not suitable
Oil-free bonito Fat Profile
SATURATED
3.45g
MONOUNSATURATED
4.05g
POLYUNSATURATED
3.75g
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.