Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Pan-grilled bonito Calories
Rich in protein and contains no carbohydrates. Nutritional values are estimated for bonito cooked without added oil.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-grilled bonito (150 g) has 288 calories. That works out to 192 calories per 100 g. It contains 0 g of carbs, 43.5 g of protein, 12.3 g of fat and 0 g of fiber. Its 15 µg of B12 covers 625% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Pan-grilled bonito Nutrition Facts
Selected: 1 serving (medium) · 150 g
288
KCAL / 150G
Carbs
0g
· 0% DV
Protein
43.5g
· 87% DV
Fat
12.3g
· 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 61% · Fat 39%
Pan-grilled bonito nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.5 g | 87% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Pan-grilled bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 288 kcal |
| 1 ounce (medium) | 28.4 g | 54 kcal |
| 1 slice (medium) | 75 g | 144 kcal |
| 100 g | 100 g | 192 kcal |
| 1 piece (small) | 100 g | 192 kcal |
| 1 serving (small) | 120 g | 230 kcal |
| 1 piece (medium) | 150 g | 288 kcal |
| 1 piece (large) | 200 g | 384 kcal |
| 1 serving (large) | 220 g | 422 kcal |
Calculated from 192 calories per 100 g.
Frequently Asked Questions About Pan-grilled bonito
How do you pan-grill bonito?
Pat the bonito steaks dry, season them, and place them in a hot skillet with a little oil. Cook without moving them until browned, turn once, and continue until the flesh is opaque and flakes easily.
How long does pan-grilled bonito take to cook?
Bonito steaks usually need only a few minutes per side, but thickness and pan heat affect the timing. Take them off the heat when the center turns opaque and the flesh separates easily with a fork.
What does pan-grilled bonito taste like?
Pan-grilled bonito has a savory, meaty flavor and a firmer texture than many white fish. Its taste is relatively rich, so lemon, herbs, or a crisp salad can balance the fish without masking it.
Is bonito the same fish as tuna?
No. Bonito and tuna are related members of the mackerel family, but bonito is a distinct fish; the name can also refer to different species in different regions. Pan-grilled bonito is not simply another name for tuna.
Can you eat the skin on pan-grilled bonito?
Yes, bonito skin is edible when the fish has been properly cleaned and cooked. Leaving it on while pan-grilling can help hold the steak together and turn the skin pleasantly crisp.
How can you stop bonito from sticking to the pan?
Dry the bonito well and heat the skillet before adding the fish. A thin film of oil and leaving each steak undisturbed until it browns make it easier to turn without tearing.
What should you serve with pan-grilled bonito?
Serve pan-grilled bonito with lemon and a fresh green salad, or pair it with roasted vegetables or potatoes for a fuller meal. Bright, crisp sides complement its rich flavor particularly well.
Can you cook bonito steaks from frozen in a pan?
It is better to thaw bonito steaks in the refrigerator before pan-grilling them. Thawed fish cooks more evenly and browns more reliably; pat away surface moisture before putting the steaks in the hot pan.
How do you know when pan-grilled bonito is done?
Pan-grilled bonito is done when the flesh is opaque through the center and flakes apart easily. Avoid cooking it longer than necessary, since lean bonito can become dry and firm when overcooked.
How should you store leftover pan-grilled bonito?
Refrigerate leftover pan-grilled bonito in a covered container as soon as it has cooled, and eat it within 1–2 days. Reheat it gently until hot throughout, or serve it cold in a salad.
Pan-grilled bonito Vitamins & Minerals
Vitamins
B12
15µg · 625% DV
B3
21.75mg · 136% DV
B6
1.35mg · 79% DV
Vitamin D
7.5µg · 38% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
375mg · 54% DV
Iodine
75µg · 50% DV
Potassium ⭐
750mg · 22% DV
Sodium
98mg · 4% DV
How to Burn Off Pan-grilled bonito
To burn the 288 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 Pan-grilled bonito?
Pan-grilled bonito is bonito cooked in a hot pan, as slices or fillets, with little or no added oil. It is a familiar choice in Turkish cooking, especially when bonito is in season. The fish has a full, savoury flavour and a naturally rich character that holds up well to quick cooking.
Its flesh is firm yet separates into moist flakes. In Turkey, it is often served simply with lemon, onion and greens, alongside bread or a salad; elsewhere, those same fresh accompaniments make an easy meal. Bonito is high in protein and contains no carbohydrates. For a lighter plate, cook it in a non-stick pan and let lemon and herbs add brightness; the nutrition figures here are for fish cooked without added oil.
How Nutritious Is Pan-grilled 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-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 Pan-grilled bonito Contain Allergens?
Contains these allergens:
Which Diets Is Pan-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
Pan-grilled bonito Fat Profile
SATURATED
3.45g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Pan-grilled bonito
Foods Similar to Pan-grilled bonito
Have another question about Pan-grilled bonito?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.