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Smoked Bonito Calories
Rich in protein and omega-3, smoked fish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Smoked Bonito (80 g) has 128 calories. That works out to 160 calories per 100 g. It contains 0 g of carbs, 21.2 g of protein, 4.2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 107% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Smoked Bonito Nutrition Facts
Selected: 1 piece (medium) · 80 g
128
KCAL / 80G
Carbs
0g
· 0% DV
Protein
21.2g
· 42% DV
Fat
4.2g
· 5% 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%
Smoked Bonito nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.2 g | 42% |
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 Smoked Bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 128 kcal |
| 1 slice (thin) | 30 g | 48 kcal |
| 1 piece (small) | 50 g | 80 kcal |
| 1 slice (thick) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 100 g | 160 kcal |
| 1 piece (large) | 120 g | 192 kcal |
| 1 serving (large) | 150 g | 240 kcal |
| 2 piece (double) | 160 g | 256 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Smoked Bonito
What is smoked bonito?
Smoked bonito is bonito fish that has been cured, seasoned, and exposed to smoke for flavor and preservation. The name can refer to different related fish depending on the market, so the species may vary between products.
How do you eat smoked bonito?
Eat smoked bonito as directed on its package; ready-to-eat slices work well on toast, in sandwiches, or tossed into salads. Pair its smoky, savory flavor with lemon, herbs, or crisp vegetables, and use a small amount of added salt.
Does smoked bonito need to be cooked?
Not always: many smoked bonito products are sold ready to eat, but some cold-smoked fish is not fully cooked. Follow the package directions, and heat the fish thoroughly if the label requires cooking or you are unsure.
What does smoked bonito taste like?
Smoked bonito tastes savory and distinctly smoky, with a firm, meaty texture and a fish flavor often compared with tuna. Saltiness and richness vary with the species, curing, and smoking method.
Is smoked bonito the same as smoked tuna?
No. Bonito and tuna are related fish, but they are not interchangeable names for the same species. Smoked bonito may have a firmer texture and a more pronounced flavor, though the exact difference depends on the fish used.
How is smoked bonito traditionally served?
Smoked bonito is commonly served in thin slices as an appetizer or added to simple dishes where its smoke flavor can stand out. Try it with bread, citrus, fresh herbs, or vegetables rather than pairing it with strongly flavored sauces.
Can you use smoked bonito in recipes?
Yes, smoked bonito adds savory depth to pasta, salads, rice bowls, and sandwiches. Since it is already flavorful, add it near the end of cooking and taste before seasoning the dish with extra salt.
How long does smoked bonito last after opening?
Keep opened smoked bonito sealed in the refrigerator and follow the package’s use-by or after-opening instructions. Do not leave it at room temperature for extended periods, and discard it if its smell, color, or texture changes noticeably.
Can smoked bonito be frozen?
Yes, smoked bonito can be frozen in an airtight, freezer-safe wrap or container. Thaw it in the refrigerator; freezing may soften its texture, so the thawed fish is often best used in cooked dishes or mixed into salads.
Is smoked bonito good for you?
Smoked bonito provides protein and omega-3 fats, but smoked fish can also contain substantial salt. It can fit into a balanced eating pattern; compare products if you are watching sodium, and keep portions moderate.
Smoked Bonito Vitamins & Minerals
Vitamins
B12
2.56µg · 107% DV
B3
5.2mg · 33% DV
B6
0.52mg · 31% DV
Vitamin D
5.6µg · 28% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
176mg · 25% DV
Sodium
520mg · 23% DV
Iodine
24µg · 16% DV
Potassium ⭐
272mg · 8% DV
Smoked Bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked Bonito
To burn the 128 calories in 1 piece (medium) (80 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 Smoked Bonito?
Smoked Bonito is bonito that has been salted and smoked, giving the firm, lightly oily fish a savoury, pronounced smoky flavour. It is eaten in places where bonito is available, and works well as a ready-to-serve fish rather than needing elaborate preparation. Serve it chilled in thin slices, or add it to salads, sandwiches and toast; lemon, onion and fresh greens complement its richness.
It is protein-rich and contains no carbohydrates; a 100 g portion provides 26.5 g of protein. Because its flavour can be quite assertive, pair it with crisp vegetables or a simple salad for a lighter meal.
How Nutritious Is Smoked 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 Smoked Bonito Processed?
NOVA 3
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 Smoked Bonito Contain Allergens?
Contains these allergens:
Which Diets Is Smoked Bonito Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Smoked Bonito Fat Profile
SATURATED
1.04g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.2g
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.