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Oven-Steamed Bonito Calories
High in protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oven-Steamed Bonito (150 g) has 276 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 38.3 g of protein, 12.1 g of fat and 0 g of fiber. Its 13.5 µg of B12 covers 563% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-Steamed Bonito Nutrition Facts
Selected: 1 serving (medium) · 150 g
276
KCAL / 150G
Carbs
0g
· 0% DV
Protein
38.3g
· 77% DV
Fat
12.1g
· 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%
Oven-Steamed Bonito nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| 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 Serving of Oven-Steamed Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 276 kcal |
| 1 piece (small) | 80 g | 147 kcal |
| 100 g | 100 g | 184 kcal |
| 1 piece (medium) | 120 g | 221 kcal |
| 1 piece (large) | 180 g | 331 kcal |
| 1 serving (large) | 220 g | 405 kcal |
| 1 piece (whole) | 300 g | 552 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Oven-Steamed Bonito
What is oven-steamed bonito?
Oven-steamed bonito is bonito cooked in a covered oven dish with a little liquid and often vegetables, so the trapped steam keeps the fish moist. It is different from dry-roasted bonito, which cooks uncovered and develops a firmer, browned surface.
How do you make oven-steamed bonito?
To make oven-steamed bonito, place cleaned portions in a baking dish with sliced onion, tomato, lemon, herbs, a little oil, and a splash of water. Cover the dish and bake until the flesh is opaque and separates easily with a fork.
Is bonito the same as tuna?
No. Bonito and tuna are related fish in the mackerel family, but they are not the same. The palamut used for oven-steamed bonito is Atlantic bonito; the word “bonito” can also refer to other related species in different regions.
What vegetables go well with oven-steamed bonito?
Onion, tomato, and lemon are classic additions to oven-steamed bonito. Bell pepper, garlic, and parsley also work well, adding flavor to the cooking juices without overpowering the fish.
How do you keep oven-steamed bonito from drying out?
Keep oven-steamed bonito covered while it cooks and add a small amount of water or broth to the dish. Check it as soon as the flesh turns opaque; leaving it in the oven after it flakes easily can make it dry.
How can you tell when oven-steamed bonito is cooked?
Oven-steamed bonito is cooked when its flesh has turned opaque throughout and separates into flakes easily when tested with a fork. Check the thickest part of a portion, since thinner pieces may finish sooner.
Can you use frozen fish for oven-steamed bonito?
Yes, frozen bonito works for oven-steamed bonito once it has thawed completely in the refrigerator. Drain and pat it dry before cooking; putting it in the dish frozen can release excess water and lead to uneven cooking.
How long does leftover oven-steamed bonito keep?
Leftover oven-steamed bonito keeps for three to four days in the refrigerator when transferred promptly to a covered container. Reheat only the portion you plan to eat, and discard it if it smells off or has an unusual texture.
Is oven-steamed bonito safe to eat during pregnancy?
Oven-steamed bonito can be eaten during pregnancy when thoroughly cooked, but bonito species and mercury levels can vary. Follow local guidance on fish choices and serving frequency; ask your healthcare professional if you are unsure which advice applies to you.
How do you remove bones from oven-steamed bonito?
To debone oven-steamed bonito, lift the flesh away from the central backbone and check each piece for smaller pin bones before serving. Take extra care with portions for children, as small bones can remain hidden in the flakes.
Oven-Steamed Bonito Vitamins & Minerals
Vitamins
B12
13.5µg · 563% DV
B3
15.3mg · 96% DV
B6
0.87mg · 51% DV
Vitamin D
8.55µg · 43% DV
Minerals
Selenium
66µg · 120% DV
Phosphorus
360mg · 51% DV
Iodine
53µg · 35% DV
Copper
0.18mg · 20% DV
Potassium ⭐
555mg · 16% DV
Sodium
98mg · 4% DV
Oven-Steamed Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Steamed Bonito
To burn the 276 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 Oven-Steamed Bonito?
Oven-Steamed Bonito is a Turkish home-style way of cooking bonito in the oven, usually with onion, tomato and pepper. The fish is covered or cooked in a snug dish so it stays moist as the vegetables soften around it. Bonito is a familiar seasonal catch in Turkey, especially in autumn, and this gentle preparation lets its savoury flavour come through without frying.
Serve it hot with lemon and a crisp salad; bread or rice can round out the meal. It has no carbohydrates and is notably protein-rich, with 25.5 g of protein per 100 g. For a lighter plate, use a modest amount of oil and add extra vegetables. Keep the cooking gentle and covered so the fish remains tender rather than drying out.
How Nutritious Is Oven-Steamed 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-Steamed 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-Steamed Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Oven-Steamed 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-Steamed Bonito Fat Profile
SATURATED
3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2.7g
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.