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Oven-grilled bonito Calories
Omega-3 source, high protein, low carbohydrate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-grilled bonito (150 g) has 237 calories. That works out to 158 calories per 100 g. It contains 0 g of carbs, 35.3 g of protein, 9.3 g of fat and 0 g of fiber. Its 10.8 µg of B12 covers 450% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-grilled bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
237
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.3g
· 71% DV
Fat
9.3g
· 12% 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 63% · Fat 37%
Oven-grilled bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 237 kcal | |
| Total fat | 9.3 g | 12% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.3 g | 71% |
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 Oven-grilled bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 237 kcal |
| 1 slice (thin) | 40 g | 63 kcal |
| 1 slice (thick) | 60 g | 95 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (small) | 100 g | 158 kcal |
| 1 serving (medium) | 120 g | 190 kcal |
| 1 serving (large) | 200 g | 316 kcal |
| 1 piece (large) | 250 g | 395 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Oven-grilled bonito
How do you cook oven-grilled bonito?
Cook oven-grilled bonito by brushing cleaned portions lightly with oil, seasoning them, and placing them under a hot oven grill. Keep the pieces in a single layer and check the thickest part; the flesh should turn opaque and separate easily without becoming dry.
What does oven-grilled bonito taste like?
Oven-grilled bonito has a rich, savoury flavour and firmer flesh than many mild white fish. Its natural oiliness makes it satisfying with lemon or fresh herbs, while overcooking can make the texture dry and the taste stronger.
Is oven-grilled bonito the same as tuna?
No, oven-grilled bonito is not simply tuna under another name. Bonito is a closely related, tuna-like fish in the mackerel family, but it is a different fish; species and naming can vary by region, so the two are not interchangeable in every recipe.
How can you tell when oven-grilled bonito is cooked?
Oven-grilled bonito is cooked when its thickest section is opaque and flakes apart with gentle pressure. Check near the central bone, since thick slices can cook unevenly, and take the fish off the heat as soon as it is done to preserve moisture.
What should you serve with oven-grilled bonito?
Serve oven-grilled bonito with lemon, fresh parsley, and a crisp salad to balance its rich flavour. Roasted vegetables or potatoes also work well; choose simple sides so they complement the fish rather than overwhelm it.
Does oven-grilled bonito have a lot of bones?
Oven-grilled bonito has a central backbone and may contain small bones in the flesh. Cross-cut portions are convenient to cook, but remove the central bone and check each serving carefully, especially before serving it to a child.
Can you eat the skin of oven-grilled bonito?
Yes, the skin of oven-grilled bonito is edible once the fish is properly cooked. It can be especially enjoyable when grilled until lightly crisp; remove it if you dislike its texture, and check for scales while preparing the fish.
Can you freeze oven-grilled bonito?
Yes, you can freeze oven-grilled bonito, although its texture may be less appealing after thawing. For better quality, freeze cleaned raw portions in airtight packaging; thaw them in the refrigerator and cook them promptly rather than refreezing.
Is oven-grilled bonito a good source of omega-3?
Yes, oven-grilled bonito provides omega-3 fats as well as substantial protein. Grilling or oven-cooking it keeps the preparation simple; pair it with vegetables and vary your seafood choices rather than relying on one fish alone.
How should you store leftover oven-grilled bonito?
Store leftover oven-grilled bonito in a covered container in the refrigerator as soon as it has cooled. Eat it soon, and reheat only the portion you need; gentle reheating helps keep the fish from turning tough and dry.
Oven-grilled bonito Vitamins & Minerals
Vitamins
B12
10.8µg · 450% DV
B3
11.7mg · 73% DV
B6
1.05mg · 62% DV
Vitamin D
9µg · 45% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
32µg · 21% DV
Potassium ⭐
570mg · 17% DV
Sodium
69mg · 3% DV
Oven-grilled bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-grilled bonito
To burn the 237 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 Oven-grilled bonito?
Oven-grilled bonito is made from bonito, a migratory fish widely eaten around Turkey and the Mediterranean. It is usually cut into steaks or fillets, seasoned simply and cooked in a hot oven with the grill setting on.
The flesh is firm and flavourful, with a richer taste than many mild white fish. In Turkey it is especially associated with the autumn catch, and is commonly served with lemon, onion and greens or a salad; bread may round out the meal. It is high in protein and contains no carbohydrates, making it a natural fit for low-carb meals. Use just enough oil to keep it moist, and pair it with vegetables for a lighter plate.
How Nutritious Is Oven-grilled bonito?
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 Oven-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 Oven-grilled bonito Contain Allergens?
Contains these allergens:
Which Diets Is Oven-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
Oven-grilled bonito Fat Profile
SATURATED
2.4g
MONOUNSATURATED
3.15g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.