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Pan-cooked bonito Calories
High-protein, carbohydrate-free fish; oil used during pan cooking can increase calories and fat.
In season: Autumn · Winter
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-cooked bonito (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 0 g of carbs, 36 g of protein, 15.8 g of fat and 0 g of fiber. Its 14.1 µg of B12 covers 588% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Pan-cooked bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
285
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36g
· 72% DV
Fat
15.8g
· 20% 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 50% · Fat 50%
Pan-cooked bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36 g | 72% |
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 Pan-cooked bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 285 kcal |
| 1 ounce (medium) | 28.4 g | 54 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 100 g | 190 kcal |
| 1 serving (small) | 120 g | 228 kcal |
| 1 cup (chopped) | 140 g | 266 kcal |
| 1 serving (medium) | 180 g | 342 kcal |
| 1 piece (large) | 220 g | 418 kcal |
| 1 serving (large) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Pan-cooked bonito
How do you cook pan-cooked bonito?
To make pan-cooked bonito, pat the fish dry, season it, and place it in a lightly oiled hot pan. Cook both sides until the flesh turns opaque and separates easily. Avoid crowding the pan, which can make the fish steam instead of brown.
What does pan-cooked bonito taste like?
Pan-cooked bonito has a savory, rich flavor and firmer flesh than many mild white fish. Its taste is often compared with tuna, though the exact flavor varies with freshness and how much it is browned. Lemon and fresh herbs complement it without masking the fish.
How do you stop pan-cooked bonito from drying out?
Keep pan-cooked bonito from drying out by using pieces of even thickness and taking them off the heat as soon as the flesh turns opaque and flakes. Bonito is lean enough to become dry when overcooked, so check it early rather than leaving it unattended.
Can you eat the skin on pan-cooked bonito?
Yes, the skin on pan-cooked bonito is edible. When the fish is dry before cooking and the pan is hot, the skin can brown pleasantly; if you prefer not to eat it, it usually separates from the flesh easily after cooking.
Does pan-cooked bonito have many bones?
Pan-cooked bonito can contain a central backbone and smaller pin bones, especially when cooked as a steak or cross-section. Lift the flesh away from the backbone as you eat and check for small bones; carefully debone portions before serving them to children.
Should you coat pan-cooked bonito in flour?
No, flour is not essential for pan-cooked bonito. Cooking it uncoated gives you a more direct fish flavor, while a light coating can add a crisp surface. If you use flour, shake off the excess so it does not burn in the pan.
Should you marinate bonito before making pan-cooked bonito?
No, bonito does not need a long marinade before pan-cooking. A little salt and pepper is enough to season it, and lemon can be added at the table. A strongly acidic marinade left on too long can change the texture of the fish.
Can you make pan-cooked bonito with frozen fish?
Yes, you can make pan-cooked bonito with frozen bonito after thawing it safely in the refrigerator. Pat it thoroughly dry before it goes into the pan; excess surface moisture prevents browning and can make hot oil splatter.
What should you serve with pan-cooked bonito?
Serve pan-cooked bonito with a crisp salad, lemon, and fresh herbs for a light meal. Roasted vegetables or potatoes also work well, while a sharp dressing or pickled vegetables can balance the fish’s rich, savory flavor.
How should you store leftover pan-cooked bonito?
Put leftover pan-cooked bonito in a covered container in the refrigerator soon after the meal. Eat it promptly, and discard it if it develops an unusual smell, sticky surface, or other signs of spoilage; reheating cannot make spoiled fish safe.
Pan-cooked bonito Vitamins & Minerals
Vitamins
B12
14.1µg · 588% DV
B3
15.45mg · 97% DV
B6
1.35mg · 79% DV
Vitamin D
8.55µg · 43% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
570mg · 17% DV
Sodium
90mg · 4% DV
How to Burn Off Pan-cooked bonito
To burn the 285 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 Pan-cooked bonito?
Pan-cooked bonito is made by frying slices of bonito, a firm-fleshed, naturally oily fish. It is familiar in Mediterranean coastal cooking, including Turkish home kitchens, where the fish is especially enjoyed during its season.
The flesh is substantial and savoury, turning lightly browned outside while staying tender within. Serve it hot with lemon, sliced onion and greens, or alongside bread and a simple salad. It provides plenty of protein and no carbohydrates; the amount of oil used in the pan can add to its fat and calorie content. For a lighter meal, cook it with just a little oil and pair it with fresh vegetables.
How Nutritious Is Pan-cooked 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 Pan-cooked 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 Pan-cooked bonito Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked 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
Pan-cooked bonito Fat Profile
SATURATED
3.3g
MONOUNSATURATED
7.2g
POLYUNSATURATED
3.45g
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.