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Pan-Fried Bonito Fillet Calories
High-protein oily fish with omega-3 fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Fried Bonito Fillet (150 g) has 308 calories. That works out to 205 calories per 100 g. It contains 0 g of carbs, 44.3 g of protein, 14 g of fat and 0 g of fiber. Its 13.4 µg of B12 covers 556% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Fried Bonito Fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
308
KCAL / 150G
Carbs
0g
· 0% DV
Protein
44.3g
· 89% DV
Fat
14g
· 18% 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%
Pan-Fried Bonito Fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.3 g | 89% |
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-Fried Bonito Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 308 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 piece (medium) | 120 g | 246 kcal |
| 1 cup (chopped) | 140 g | 287 kcal |
| 1 piece (large) | 150 g | 308 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (extra large) | 200 g | 410 kcal |
| 1 serving (large) | 250 g | 513 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Pan-Fried Bonito Fillet
How do you cook pan-fried bonito fillet?
Pat the pan-fried bonito fillet dry, season it, and lay it in a hot, lightly oiled skillet. Cook the pieces in a single layer and turn them once, when the underside releases easily. Avoid overcooking, which can make bonito dry.
What does pan-fried bonito fillet taste like?
Pan-fried bonito fillet has a savory, pronounced fish flavor and a firmer, darker flesh than many mild white fish. A squeeze of lemon or a fresh herb garnish can brighten it without covering up its distinctive taste.
Is pan-fried bonito fillet the same as tuna?
No, pan-fried bonito fillet is not the same fish as the tuna commonly sold as steaks or canned tuna. Bonito belongs to the tuna family, but it is a distinct fish; names and species can vary between markets, so ask the fishmonger which bonito is being sold.
How do you stop pan-fried bonito fillet from sticking to the skillet?
Dry the pan-fried bonito fillet well and use a properly preheated skillet with a thin coating of oil. Let the underside form a crust before trying to turn it; forcing the fish loose too early can tear the fillet.
Should you leave the skin on pan-fried bonito fillet?
Yes, you can leave the skin on pan-fried bonito fillet. It helps the piece hold together and can turn crisp in the pan. If you prefer skinless fish, use a wide spatula and turn the fillet gently.
Can you make pan-fried bonito fillet from frozen fish?
Yes, pan-fried bonito fillet can be made with previously frozen fish. Thaw it in the refrigerator, drain away any liquid, and pat it dry before cooking; excess moisture prevents proper browning and can make the fish stick.
How can you tell when pan-fried bonito fillet is cooked?
Pan-fried bonito fillet is cooked when the thickest part turns opaque and separates easily with a fork. Check the center rather than relying only on browning outside, and take it off the heat promptly so it does not dry out.
What seasonings go well with pan-fried bonito fillet?
Salt, black pepper, lemon, and parsley work well with pan-fried bonito fillet. For a bolder flavor, add garlic or paprika, but use strong seasonings sparingly so they complement rather than overwhelm the fish.
What should you serve with pan-fried bonito fillet?
Serve pan-fried bonito fillet with a crisp salad, roasted vegetables, or potatoes for an easy meal. Bright, acidic sides such as lemon-dressed greens balance the fish’s rich flavor particularly well.
Is pan-fried bonito fillet a good source of omega-3s?
Yes, pan-fried bonito fillet is an oily fish that provides omega-3 fats as well as substantial protein. Pan-frying does not remove all of its beneficial fats, though using a modest amount of added oil keeps the dish from becoming unnecessarily heavy.
Pan-Fried Bonito Fillet Vitamins & Minerals
Vitamins
B12
13.35µg · 556% DV
B3
19.2mg · 120% DV
B6
0.93mg · 55% DV
Vitamin D
8.55µg · 43% DV
Minerals
Selenium
74µg · 135% DV
Phosphorus
368mg · 53% DV
Iodine
53µg · 35% DV
Potassium ⭐
585mg · 17% DV
Sodium
87mg · 4% DV
Pan-Fried Bonito Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Fried Bonito Fillet
To burn the 308 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-Fried Bonito Fillet?
Pan-Fried Bonito Fillet is made by cooking portions of bonito in a pan, usually with a little oil. Bonito is a firm, oily migratory fish enjoyed around Turkey and the Mediterranean, where it is especially associated with the autumn fishing season.
Serve the fillets hot with lemon and a crisp salad, or alongside bread, potatoes or rice. The flesh is substantial and savoury, with enough natural richness to work well with simple seasoning. It is a high-protein oily fish and provides omega-3 fats. For a lighter meal, use only a little oil in the pan and pair it with plenty of vegetables.
How Nutritious Is Pan-Fried Bonito Fillet?
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-Fried Bonito Fillet 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 Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Fried Bonito Fillet 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 Fillet Fat Profile
SATURATED
3.08g
MONOUNSATURATED
5.32g
POLYUNSATURATED
3.08g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.