1 piece (medium) of Oil-Free Grilled Bonito (150 g) has 276 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 44.8 g of protein, 9.5 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 Grilled Bonito Nutrition Facts

Selected: 100 g

184

KCAL / 100G

Carbs

· 0% DV

Protein

29.9g

· 60% DV

Fat

6.3g

· 8% 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 68% · Fat 32%

Oil-Free Grilled Bonito Vitamins & Minerals

Vitamins

B12

9.4µg · 392% DV

12.4mg · 78% DV

0.73mg · 43% DV

Vitamin D

5.7µg · 29% DV

Minerals

Selenium

52µg · 95% DV

Phosphorus

265mg · 38% DV

Iodine

25µg · 17% DV

Potassium ⭐

370mg · 11% DV

How Nutritious Is Oil-Free Grilled Bonito?

Nutrient density

Very high

82/ 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

52/ 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.

Oil-Free 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 Oil-Free Grilled Bonito

To burn the 184 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

21min

Swimming

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

Is Oil-Free 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 Oil-Free 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 Oil-Free 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

Oil-Free Grilled Bonito Fat Profile

SATURATED

1.55g

MONOUNSATURATED

2.15g

POLYUNSATURATED

1.65g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Oil-Free Grilled Bonito

🐟vs🐟

Oil-Free Grilled Bonito vs Salmon Fillet22 kcal fewer per 100 g

→🐟vs🐟

Oil-Free Grilled Bonito vs Canned Tuna68 kcal more per 100 g

→🐟vs🐟

Oil-Free Grilled Bonito vs Fish74 kcal more per 100 g

→🐟vs🐟

Oil-Free Grilled Bonito vs Tuna52 kcal more per 100 g

→

Foods Similar to Oil-Free 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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026