Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍲
Steamed bonito with vegetables Calories
Protein-rich steamed bonito with vegetables and naturally occurring omega-3 fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Steamed bonito with vegetables (250 g) has 343 calories. That works out to 137 calories per 100 g. It contains 12 g of carbs, 45.3 g of protein, 12.8 g of fat and 3.8 g of fiber. Its 21 µg of B12 covers 875% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Steamed bonito with vegetables Nutrition Facts
Selected: 1 serving (medium) · 250 g
343
KCAL / 250G
Carbs
12g
· 4% DV
Protein
45.3g
· 91% DV
Fat
12.8g
· 16% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 53% · Fat 33%
Steamed bonito with vegetables nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.13 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 170 mg | 7% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 45.3 g | 91% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Steamed bonito with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 343 kcal |
| 100 g | 100 g | 137 kcal |
| 1 piece (small) | 150 g | 206 kcal |
| 1 cup (chopped) | 170 g | 233 kcal |
| 1 serving (small) | 180 g | 247 kcal |
| 1 piece (medium) | 220 g | 301 kcal |
| 1 piece (large) | 300 g | 411 kcal |
| 1 serving (large) | 350 g | 480 kcal |
| 1 bottle (whole) | 400 g | 548 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Steamed bonito with vegetables
How do you make steamed bonito with vegetables?
To make steamed bonito with vegetables, layer sliced onion, tomato and pepper in a covered pot, place the bonito on top, and cook gently with a small splash of water. The fish and vegetables release liquid as they cook, so avoid adding too much.
What vegetables go in steamed bonito with vegetables?
Onion, tomato and green pepper are common choices for steamed bonito with vegetables. Lemon adds brightness, while thinly sliced potato makes the dish heartier; add potato beneath the fish so it has time to soften.
What does steamed bonito with vegetables taste like?
Steamed bonito with vegetables has a savory, moderately rich fish flavor balanced by the sweetness of cooked onion and tomato. Lemon and herbs brighten it, while steaming keeps the fish moist without a crisp, browned exterior.
Is bonito in steamed bonito with vegetables the same as tuna?
No. Bonito is a related but distinct fish, and the bonito used for this dish is generally Atlantic bonito, not the tuna commonly sold as a steak. Its flavor is rich and its flesh is usually darker than that of many white fish.
How can you tell when steamed bonito with vegetables is cooked?
Steamed bonito with vegetables is ready when the flesh turns opaque and separates easily with a fork. Check the thickest part of a piece; cooking time varies with the cut, and leaving it on the heat too long can make it dry.
Can you make steamed bonito with vegetables in the oven?
Yes, you can bake bonito with vegetables in a covered ovenproof dish, though it will be closer to baked bonito than the traditional stovetop steamed version. Covering the dish helps trap moisture and keeps the fish from drying out.
Can frozen bonito be used for steamed bonito with vegetables?
Yes, frozen bonito works for steamed bonito with vegetables. Thaw it in the refrigerator first and drain it well; adding it frozen can release excess water and make the vegetables cook unevenly.
Does steamed bonito with vegetables have bones?
Yes, bonito portions can contain a central bone and smaller bones, even after cutting into steaks. Check each piece carefully before serving, and remove the bones before offering the dish to children.
How should you store leftover steamed bonito with vegetables?
Refrigerate leftover steamed bonito with vegetables in a covered container as soon as it has cooled, rather than leaving it out for hours. Reheat only the portion you plan to eat; repeated reheating can dry the fish and soften the vegetables further.
What can you serve with steamed bonito with vegetables?
Serve steamed bonito with vegetables with crusty bread, plain rice or a fresh green salad. Since the dish already includes vegetables, a simple side lets the bonito remain the focus without making the meal feel overly heavy.
Steamed bonito with vegetables Vitamins & Minerals
Vitamins
B12
21µg · 875% DV
B3
17.75mg · 111% DV
Vitamin D
12.75µg · 64% DV
B6
1.05mg · 62% DV
Minerals
Selenium
95µg · 173% DV
Phosphorus
513mg · 73% DV
Iodine
88µg · 59% DV
Potassium ⭐
888mg · 26% DV
Sodium
170mg · 7% DV
Steamed bonito with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed bonito with vegetables
To burn the 343 calories in 1 serving (medium) (250 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 Steamed bonito with vegetables?
Steamed bonito with vegetables is a Turkish home-style dish in which bonito is gently cooked with vegetables, often including onion and tomato, in a covered pot with little added liquid. It is especially associated with Turkey’s coastal cooking and the season when bonito is readily available; the exact vegetables vary by cook and season.
The fish should stay moist and tender, while the vegetables soften and lend their juices to the broth. Serve it as a main course with lemon and a crisp salad; bread is a common way to enjoy the juices. Bonito makes the dish protein-rich and contributes naturally occurring omega-3 fats, while the vegetables add some fibre. For a lighter preparation, keep added oil modest and let the ingredients cook gently in their own moisture.
How Nutritious Is Steamed bonito with vegetables?
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
High
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 Steamed bonito with vegetables 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 with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Steamed bonito with vegetables 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
— Not suitable
Low FODMAP
— Not suitable
Steamed bonito with vegetables Fat Profile
SATURATED
3.13g
MONOUNSATURATED
3.88g
POLYUNSATURATED
3.88g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Steamed bonito with vegetables
Foods Similar to Steamed bonito with vegetables
Have another question about Steamed bonito with vegetables?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.