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Skinless bonito Calories
High-protein marine fish rich in omega-3 fatty acids
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Skinless bonito (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 0 g of carbs, 35.3 g of protein, 12.3 g of fat and 0 g of fiber. Its 14.7 µg of B12 covers 613% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Skinless bonito Nutrition Facts
Selected: 1 serving (medium) · 150 g
255
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.3g
· 71% 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 56% · Fat 44%
Skinless bonito nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.3 g | 71% |
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 Serving of Skinless bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 255 kcal |
| 1 ounce (whole) | 28.4 g | 48 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 100 g | 170 kcal |
| 1 cup (chopped) | 140 g | 238 kcal |
| 1 piece (medium) | 150 g | 255 kcal |
| 1 piece (large) | 220 g | 374 kcal |
| 1 serving (large) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Skinless bonito
Is skinless bonito the same as tuna?
No. Skinless bonito is a smaller, closely related fish in the mackerel and tuna family, but it is not the same fish as tuna. “Bonito” can also refer to skipjack in some food contexts, so the species may vary by product.
What does skinless bonito taste like?
Skinless bonito has a rich, savory flavor and firmer, darker flesh than many mild white fish. Its flavor can seem stronger when the fish is not very fresh, so buy it with a clean sea smell and cook it soon after purchase.
How do you cook skinless bonito without drying it out?
Cook skinless bonito briefly over high heat or in a hot oven, and take it off as soon as the flesh turns opaque and flakes easily. Without its skin, it loses moisture more readily; a little oil or a sauce helps keep it tender.
Can you eat skinless bonito raw?
Only if it has been handled and frozen appropriately for raw consumption. Ordinary fresh bonito is not automatically safe to eat raw, because parasites and harmful bacteria may be present; use fish explicitly sold for raw dishes and keep it cold.
Does skinless bonito need to be rinsed before cooking?
No, rinsing skinless bonito is unnecessary and can spread raw-fish bacteria around the sink. Pat it dry with paper towels instead, then wash your hands and clean any surfaces or utensils that touched the uncooked fish.
How can you tell if skinless bonito has gone bad?
Spoiled skinless bonito may smell sour, ammonia-like, or unusually strong, and its flesh can become slimy or soft. Fresh bonito should smell clean and briny and feel firm; discard it if it has been left unrefrigerated for too long.
Can you freeze skinless bonito?
Yes, skinless bonito freezes well when wrapped tightly to limit air exposure. Freeze it while fresh, thaw it in the refrigerator, and cook it soon after thawing; refreezing thawed raw bonito can damage its texture and is not recommended.
How do you remove bones from skinless bonito?
To remove bones from skinless bonito, run your fingers gently along the flesh to find pin bones and pull them out with clean tweezers. After cooking, lift away the backbone and check the flakes carefully before serving them to children.
Is skinless bonito good for grilling?
Yes, but skinless bonito can stick to grill grates and dry out faster than a skin-on fillet. Oil the clean grates and fish lightly, cook it briefly, and use a fish basket if the pieces are thin or fragile.
How long does cooked skinless bonito keep in the refrigerator?
Cooked skinless bonito keeps for about 3 to 4 days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat so the fish is not repeatedly warmed and cooled.
Skinless bonito Vitamins & Minerals
Vitamins
B12
14.7µg · 613% DV
B3
13.05mg · 82% DV
B6
1.13mg · 66% DV
Vitamin D
8.55µg · 43% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
375mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
585mg · 17% DV
Sodium
105mg · 5% DV
How to Burn Off Skinless bonito
To burn the 255 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 Skinless bonito?
Skinless bonito is bonito with the skin removed, ready to cook as a fillet or in portions. It has firm, dark flesh and a naturally rich, savoury flavour. In Turkey, palamut is especially associated with the autumn fishing season; elsewhere, bonito is enjoyed in a range of coastal cuisines, from simple grilled dishes to stews.
Grill, bake or pan-cook it briefly, taking care not to dry out the exposed flesh. Lemon, herbs and crisp vegetables make an easy accompaniment. Skinless bonito is a protein-rich fish with omega-3 fats and no carbohydrates, so it can suit a filling meal with a lighter side; baking or grilling keeps the preparation simple.
How Nutritious Is Skinless 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 Skinless 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 Skinless bonito Contain Allergens?
Contains these allergens:
Which Diets Is Skinless 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
Skinless bonito Fat Profile
SATURATED
3.15g
MONOUNSATURATED
3.6g
POLYUNSATURATED
3.15g
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.