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Olive Oil-Fried Bonito Calories
High-protein fish rich in omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Olive Oil-Fried Bonito (150 g) has 410 calories. That works out to 273 calories per 100 g. It contains 0 g of carbs, 38.3 g of protein, 28.5 g of fat and 0 g of fiber. Its 13.2 µg of B12 covers 550% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Olive Oil-Fried Bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
410
KCAL / 150G
Carbs
0g
· 0% DV
Protein
38.3g
· 77% DV
Fat
28.5g
· 37% 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 37% · Fat 63%
Olive Oil-Fried Bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 410 kcal | |
| Total fat | 28.5 g | 37% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.3 g | 77% |
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 Olive Oil-Fried Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 410 kcal |
| 1 piece (small) | 80 g | 218 kcal |
| 100 g | 100 g | 273 kcal |
| 1 serving (small) | 120 g | 328 kcal |
| 1 cup (diced) | 140 g | 382 kcal |
| 1 serving (medium) | 180 g | 491 kcal |
| 1 piece (large) | 220 g | 601 kcal |
| 1 serving (large) | 250 g | 683 kcal |
Calculated from 273 calories per 100 g.
Frequently Asked Questions About Olive Oil-Fried Bonito
What is olive oil-fried bonito?
Olive oil-fried bonito is a dish of bonito fish cooked in olive oil, usually as slices in a pan. In Turkish cooking, the fish is palamut, or Atlantic bonito; it is related to tuna but is a distinct species.
Is olive oil-fried bonito made with tuna?
No, olive oil-fried bonito is made with bonito, not tuna. Bonito and tuna belong to the same family, but they are different fish; Turkish palamut refers to Atlantic bonito, commonly cooked in slices.
How do you cook olive oil-fried bonito?
Cook olive oil-fried bonito by patting the fish dry, heating olive oil in a pan, and frying the slices until browned and cooked through on both sides. Leave space between pieces so they fry rather than steam.
What does olive oil-fried bonito taste like?
Olive oil-fried bonito has a savory, fairly rich fish flavor and a firm, meaty texture. The olive oil adds fruitiness, while lemon or a fresh salad can brighten the dish without masking the fish.
Does olive oil-fried bonito have a lot of bones?
Olive oil-fried bonito contains a central backbone and may have smaller bones, especially when served as cross-cut slices. Check each piece while eating, and carefully remove bones before serving it to children.
Can you eat the skin on olive oil-fried bonito?
Yes, the skin on olive oil-fried bonito is edible. It can become pleasantly crisp when the fish is thoroughly dried before frying; remove it if you prefer, or if it remains soft after cooking.
How do you stop olive oil-fried bonito from falling apart?
To keep olive oil-fried bonito intact, dry the slices, use a properly heated pan, and wait until the underside has browned before turning them. Crowding the pan or moving the fish repeatedly can break the pieces.
What should you serve with olive oil-fried bonito?
Serve olive oil-fried bonito with lemon, a crisp salad, leafy greens, or sliced onion. These fresh accompaniments balance the rich fried fish; potatoes or rice make the meal more substantial.
How should you store leftover olive oil-fried bonito?
Refrigerate leftover olive oil-fried bonito promptly in a covered container and eat it within a few days. Reheat it gently in a pan to preserve its texture, or enjoy it cold with salad.
Can you freeze olive oil-fried bonito?
Yes, you can freeze olive oil-fried bonito, though the fish may be softer after thawing. Cool it promptly, seal it in a freezer-safe container, and thaw it in the refrigerator before reheating.
Olive Oil-Fried Bonito Vitamins & Minerals
Vitamins
B12
13.2µg · 550% DV
B3
17.25mg · 108% DV
B6
0.98mg · 58% DV
Vitamin D
9µg · 45% DV
Minerals
Selenium
83µg · 151% DV
Phosphorus
375mg · 54% DV
Iodine
53µg · 35% DV
Potassium ⭐
570mg · 17% DV
Sodium
105mg · 5% DV
Olive Oil-Fried Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil-Fried Bonito
To burn the 410 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 Olive Oil-Fried Bonito?
Olive oil-fried bonito is made by pan-frying slices of bonito in olive oil. In Turkey, palamut is a familiar seasonal fish, especially popular in autumn; the slices take on a golden surface while staying tender inside, with a rich, savoury flavour.
Serve it warm as a main dish with lemon, sliced onion and salad, or let it cool and include it in a meze spread. Bread is a simple accompaniment, while potatoes or greens make it a fuller meal. Bonito provides plenty of protein and no carbohydrates; a 100 g portion has 25.5 g of protein. For a lighter plate, use a measured amount of oil and pair the fish with fresh vegetables.
How Nutritious Is Olive Oil-Fried 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 Olive Oil-Fried 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 Olive Oil-Fried Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Olive Oil-Fried 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
Olive Oil-Fried Bonito Fat Profile
SATURATED
4.65g
MONOUNSATURATED
15.75g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.