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Skinless Grilled Bonito Calories
High-protein, omega-3-rich fish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Skinless Grilled Bonito (150 g) has 276 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 43.7 g of protein, 10.2 g of fat and 0 g of fiber. Its 14.1 µg of B12 covers 588% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Skinless Grilled Bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
276
KCAL / 150G
Carbs
0g
· 0% DV
Protein
43.7g
· 87% DV
Fat
10.2g
· 13% 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 66% · Fat 34%
Skinless Grilled Bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.33 g | 12% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.7 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.
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How Many Calories in 1 Medium Skinless Grilled Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 276 kcal |
| 1 ounce (small) | 28.4 g | 52 kcal |
| 1 piece (small) | 75 g | 138 kcal |
| 100 g | 100 g | 184 kcal |
| 1 serving (medium) | 120 g | 221 kcal |
| 1 cup (chopped) | 140 g | 258 kcal |
| 1 serving (large) | 200 g | 368 kcal |
| 1 piece (large) | 225 g | 414 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Skinless Grilled Bonito
How do you cook skinless grilled bonito without drying it out?
Cook skinless grilled bonito over a hot, lightly oiled grill and take it off as soon as the flesh turns opaque and flakes easily. Because there is no skin to protect the surface, watch it closely and avoid leaving it on the heat after it is done.
What does skinless grilled bonito taste like?
Skinless grilled bonito has a rich, savory flavor and a firm, meaty texture. Grilling adds a lightly charred taste, while lemon or a simple herb dressing brightens the fish without masking its distinctive flavor.
Is skinless grilled bonito the same as tuna?
No. Bonito and tuna are related fish in the same family, but they are different fish with distinct species and culinary names. Bonito is often smaller and has a robust flavor; recipes or products labeled tuna are not automatically bonito.
Does skinless grilled bonito have bones?
Yes, skinless grilled bonito can still contain bones; removing the skin does not remove the skeleton. Check each portion before serving, particularly for children, and carefully remove the central bones and any smaller ones you find.
What should you serve with skinless grilled bonito?
Serve skinless grilled bonito with a crisp salad, lemon, and a simple vegetable side. Its rich flavor pairs well with fresh herbs and acidic accompaniments, while roasted vegetables or bread can make the meal more substantial.
Can you grill skinless bonito fillets without them falling apart?
Yes, skinless bonito fillets can hold together on the grill if you handle them gently. Clean and lightly oil the grates, turn the fish only once if possible, and use a wide spatula; thinner or overcooked pieces are more likely to break.
How should you season skinless grilled bonito?
Season skinless grilled bonito simply with salt, pepper, and a little olive oil, then add lemon after cooking. Fresh herbs work well too. Avoid a long soak in lemon juice, which can change the texture of the fish.
Can you eat skinless grilled bonito leftovers the next day?
Yes, you can eat skinless grilled bonito the next day if it was refrigerated promptly in a covered container. Reheat it gently until hot, or serve it cold in a salad; prolonged heating can make its firm flesh dry.
Can you freeze skinless grilled bonito after cooking it?
Yes, cooked skinless grilled bonito can be frozen in an airtight, freezer-safe container. Let it cool before packing, and thaw it in the refrigerator; its texture may be a little drier after thawing, so it works well in salads or mixed dishes.
Is skinless grilled bonito high in mercury?
Bonito is a predatory fish, so mercury levels can vary by species, size, and where it was caught. If you are pregnant or choosing fish for a young child, follow local fish-consumption guidance for bonito rather than assuming every bonito has the same mercury level.
Skinless Grilled Bonito Vitamins & Minerals
Vitamins
B12
14.1µg · 588% DV
B3
19.2mg · 120% DV
B6
0.98mg · 58% DV
Vitamin D
8.55µg · 43% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
375mg · 54% DV
Iodine
53µg · 35% DV
Potassium ⭐
585mg · 17% DV
Sodium
104mg · 5% DV
Skinless Grilled Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skinless Grilled Bonito
To burn the 276 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 Skinless Grilled Bonito?
Skinless grilled bonito is bonito cooked over a grill after its skin has been removed, usually as thick steaks or fillets. Bonito is a migratory fish found in the Mediterranean and other warm waters; in Turkey, where it is known as palamut, it is a familiar seasonal catch and a popular choice at fish restaurants.
The flesh is firm and savoury, with a browned surface from grilling. It is often served hot with lemon, salad or sliced onions. Bonito is notably protein-rich: a 100 g portion provides 29.1 g of protein. For a balanced meal, pair it with vegetables or a crisp salad, and go easy on added oil when grilling.
How Nutritious Is Skinless 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 Skinless 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 Skinless Grilled Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Skinless 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
Skinless Grilled Bonito Fat Profile
SATURATED
2.33g
MONOUNSATURATED
3.08g
POLYUNSATURATED
2.58g
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.