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Raw Atlantic bonito Calories
High-protein source of omega-3 and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw Atlantic bonito (150 g) has 207 calories. That works out to 138 calories per 100 g. It contains 0 g of carbs, 35.1 g of protein, 7.1 g of fat and 0 g of fiber. Its 7.8 µg of B12 covers 325% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw Atlantic bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
207
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.1g
· 70% DV
Fat
7.1g
· 9% 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 69% · Fat 31%
Raw Atlantic bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.1 g | 70% |
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 Raw Atlantic bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 207 kcal |
| 1 ounce (small) | 28.4 g | 39 kcal |
| 1 piece (small) | 75 g | 104 kcal |
| 100 g | 100 g | 138 kcal |
| 1 serving (small) | 100 g | 138 kcal |
| 1 piece (medium) | 120 g | 166 kcal |
| 1 serving (medium) | 150 g | 207 kcal |
| 1 piece (large) | 180 g | 248 kcal |
| 1 serving (large) | 250 g | 345 kcal |
| 1 piece (jumbo) | 300 g | 414 kcal |
| 1 piece (whole) | 900 g | 1242 kcal |
Calculated from 138 calories per 100 g.
Frequently Asked Questions About Raw Atlantic bonito
Can you eat raw Atlantic bonito?
Yes, raw Atlantic bonito can be eaten when it has been handled and prepared specifically for raw consumption. Buy it from a reliable fishmonger who can confirm appropriate parasite control; freshness alone does not make raw fish safe.
What does raw Atlantic bonito taste like?
Raw Atlantic bonito has a rich, savory flavor and a firmer texture than many mild white fish. Its taste is often compared with tuna, but it can be more pronounced, so thin slices and simple seasonings let the fish stand out.
How do you make Atlantic bonito sashimi?
For Atlantic bonito sashimi, use fish intended for raw consumption, keep it cold, and slice it with a clean, sharp knife. Serve the slices promptly with simple accompaniments; cutting or seasoning the fish does not remove parasite or food-safety risks.
Can raw Atlantic bonito contain parasites?
Yes, raw Atlantic bonito can carry parasites, as can other wild-caught fish. You cannot tell whether it is parasite-free by looking at it, and lemon juice does not solve the problem; use fish processed for raw consumption.
How long does raw Atlantic bonito keep in the fridge?
Keep raw Atlantic bonito sealed in the coldest part of the refrigerator and use it as soon as possible. Fish meant to be eaten raw is best prepared and served promptly, rather than held for several days or left at room temperature.
Can you freeze raw Atlantic bonito for sashimi?
You can freeze raw Atlantic bonito, but an ordinary home freezer may not provide the time and temperature control needed to address parasites. For sashimi, choose fish processed for raw consumption, and thaw it in the refrigerator rather than on the counter.
Is Atlantic bonito the same as tuna?
No. Atlantic bonito and tuna are different fish, although both belong to the mackerel family and have firm, flavorful flesh. A tuna recipe may work with bonito, but its stronger taste and texture can make the result noticeably different.
How can you tell if raw Atlantic bonito is fresh?
Fresh raw Atlantic bonito should smell clean and mild, with firm flesh and a moist, not slimy, surface. A sour, ammonia-like odor or mushy texture is a reason to discard it; appearance cannot confirm that raw fish is safe from parasites.
Can you eat the skin of raw Atlantic bonito?
Yes, the skin can be eaten if it has been properly cleaned and the fish is suitable for raw consumption. Its texture may be tougher than the flesh, so many cooks remove it before slicing bonito for sashimi.
Does lemon juice cook raw Atlantic bonito?
No, lemon juice does not cook raw Atlantic bonito in the food-safety sense. Its acid changes the fish’s texture and appearance, as in ceviche, but it cannot reliably eliminate parasites or harmful microbes.
Raw Atlantic bonito Vitamins & Minerals
Vitamins
B12
7.8µg · 325% DV
B3
13.65mg · 85% DV
Vitamin D
8.85µg · 44% DV
B6
0.68mg · 40% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
540mg · 16% DV
Sodium
105mg · 5% DV
Raw Atlantic bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Atlantic bonito
To burn the 207 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 Raw Atlantic bonito?
Raw Atlantic bonito is the uncooked flesh of bonito, a migratory fish found in the Atlantic and Mediterranean. Its firm, darker flesh has a pronounced, savoury flavour. Bonito is eaten cooked in many coastal cuisines, while raw preparations such as sashimi, sushi and crudo are also enjoyed where the fish is sourced and handled for that purpose.
Serve it thinly sliced, simply dressed with citrus, olive oil or soy, so its flavour stays in focus. With 23.4 g of protein per 100 g, raw Atlantic bonito is a protein-rich choice and contains no carbohydrates. If you plan to eat it raw, buy fish specifically prepared for raw consumption and keep it properly chilled; otherwise, searing or grilling it briefly makes an easy alternative.
How Nutritious Is Raw Atlantic 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 Raw Atlantic bonito Processed?
NOVA 1
Unprocessed
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 Raw Atlantic bonito Contain Allergens?
Contains these allergens:
Which Diets Is Raw Atlantic 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
Raw Atlantic bonito Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.95g
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.