1 piece (medium) of Steamed Bonito (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 35.3 g of protein, 4.8 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Steamed Bonito Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 0% DV

Protein

23.5g

· 47% DV

Fat

3.2g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 77% · Fat 23%

Steamed Bonito Vitamins & Minerals

Vitamins

B12

2.8µg · 117% DV

7.2mg · 45% DV

0.7mg · 41% DV

Vitamin D

3µg · 15% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

40µg · 27% DV

Potassium ⭐

350mg · 10% DV

How Nutritious Is Steamed Bonito?

Nutrient density

Very high

80/ 100

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

58/ 100

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.

Steamed Bonito Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Steamed Bonito

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Steamed 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 Steamed Bonito Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Steamed 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

Steamed Bonito Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Steamed Bonito

🐟vs🐟

Steamed Bonito vs Salmon Fillet86 kcal fewer per 100 g

→🐟vs🐟

Steamed Bonito vs Canned Tuna4 kcal more per 100 g

→🐟vs🐟

Steamed Bonito vs Fish10 kcal more per 100 g

→🐟vs🐟

Steamed Bonito vs Tuna12 kcal fewer per 100 g

→

Foods Similar to Steamed Bonito

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Steamed Bonito

How many calories and how much protein are in steamed bonito?

Per 100 g, steamed bonito provides 120 calories and 23.5 g of protein. It also contains 3.2 g of fat.

Is steamed bonito keto-friendly and does it contain carbs?

Yes. It has 0 g carbs per 100 g, so it fits keto and ketovore diets, and its glycemic index is 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026