1 piece (medium) of Pan-fried bonito (140 g) has 258 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 35.6 g of protein, 12.2 g of fat and 0 g of fiber. Its 7.1 µg of B12 covers 297% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Pan-fried bonito Nutrition Facts

Selected: 100 g

184

KCAL / 100G

Carbs

· 0% DV

Protein

25.4g

· 51% DV

Fat

8.7g

· 11% 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 56% · Fat 44%

Pan-fried bonito Vitamins & Minerals

Vitamins

B12

5.1µg · 213% DV

9.8mg · 61% DV

0.62mg · 36% DV

Vitamin D

4.8µg · 24% DV

Minerals

Selenium

39µg · 71% DV

Phosphorus

245mg · 35% DV

Iodine

34µg · 23% DV

Potassium ⭐

410mg · 12% DV

How Nutritious Is Pan-fried bonito?

Nutrient density

High

78/ 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.

Pan-fried 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 Pan-fried 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 Pan-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 Pan-fried 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 Pan-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

Pan-fried bonito Fat Profile

SATURATED

MONOUNSATURATED

3.1g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 0.4:1

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

Compare Pan-fried bonito

🐟vs🐟

Pan-fried bonito vs Salmon Fillet22 kcal fewer per 100 g

→🐟vs🐟

Pan-fried bonito vs Canned Tuna68 kcal more per 100 g

→🐟vs🐟

Pan-fried bonito vs Fish74 kcal more per 100 g

→🐟vs🐟

Pan-fried bonito vs Tuna52 kcal more per 100 g

→

Foods Similar to Pan-fried 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

Frequently Asked Questions About Pan-fried bonito

How many calories are in pan-fried bonito?

Pan-fried bonito provides 184 calories per 100 g. The same serving contains 25.4 g of protein and 8.7 g of fat.

Is pan-fried bonito suitable for a keto diet?

Yes, pan-fried bonito is compatible with a keto diet. It contains 0 g of carbohydrates per 100 g and has a glycemic index of 0, but it contains fish, a common allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026