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Stove-cooked bonito Calories
High-protein cooked fish rich in vitamin B12 and selenium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stove-cooked bonito (150 g) has 281 calories. That works out to 187 calories per 100 g. It contains 0 g of carbs, 43.5 g of protein, 11.3 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.
Stove-cooked bonito Nutrition Facts
Selected: 1 serving (medium) · 150 g
281
KCAL / 150G
Carbs
0g
· 0% DV
Protein
43.5g
· 87% DV
Fat
11.3g
· 14% 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 63% · Fat 37%
Stove-cooked bonito nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.08 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.5 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 Serving of Stove-cooked bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 281 kcal |
| 1 slice (thin) | 75 g | 140 kcal |
| 100 g | 100 g | 187 kcal |
| 1 serving (small) | 100 g | 187 kcal |
| 1 piece (small) | 120 g | 224 kcal |
| 1 cup (chopped) | 140 g | 262 kcal |
| 2 slice (medium) | 150 g | 281 kcal |
| 1 piece (medium) | 180 g | 337 kcal |
| 1 serving (large) | 200 g | 374 kcal |
| 1 piece (large) | 250 g | 468 kcal |
Calculated from 187 calories per 100 g.
Frequently Asked Questions About Stove-cooked bonito
How do you cook stove-cooked bonito at home?
To make stove-cooked bonito, pat the slices dry, season them, and cook in a lightly oiled hot pan, turning once. Avoid crowding the pan so the fish browns rather than steams. Serve with lemon and fresh herbs.
What does stove-cooked bonito taste like?
Stove-cooked bonito has a rich, savory flavor and a firmer texture than many mild white fish. Its taste is often compared with tuna or mackerel, though it can be less oily than mackerel. Lemon or a fresh salad balances its richness.
Is stove-cooked bonito the same as tuna?
No. Stove-cooked bonito comes from bonito, a fish related to tuna, but it is not the same fish as the tuna sold in cans or as steaks. The names can be confusing because bonito belongs to the broader tuna family.
How can you tell when stove-cooked bonito is done?
Stove-cooked bonito is done when its flesh turns opaque and separates into flakes with gentle pressure. Check the thickest part, since thin slices cook sooner. Taking it off the heat as soon as it is cooked helps keep the fish moist.
Can you eat the skin on stove-cooked bonito?
Yes, you can eat the skin on stove-cooked bonito if it has been properly cleaned and cooked. Pan cooking can make the skin pleasantly crisp. If you prefer not to eat it, it should peel away easily after cooking.
What sides go well with stove-cooked bonito?
Stove-cooked bonito pairs well with a sharp, fresh side such as tomato salad, slaw, or greens dressed with lemon. Roasted vegetables and potatoes make it a heartier meal. A tangy sauce works especially well with the fish’s rich flavor.
Does stove-cooked bonito have a lot of bones?
Stove-cooked bonito can contain small bones, especially around the center of a cut slice. Check each portion before serving, and take extra care with children. Removing the central backbone before cooking makes the portions easier to eat.
Can you freeze leftover stove-cooked bonito?
Yes, leftover stove-cooked bonito can be frozen in an airtight container once it has cooled. Use it within a few months for the best texture, then thaw it in the refrigerator. Freezing may make the cooked fish a little drier.
How do you keep stove-cooked bonito from drying out?
Keep stove-cooked bonito moist by drying the surface before cooking, using a hot pan, and turning the slices only once. Remove them as soon as the flesh is opaque and flakes easily. Thick slices are less likely to overcook than very thin ones.
Is stove-cooked bonito a healthy fish to eat?
Yes, stove-cooked bonito is a nutritious source of protein and provides vitamin B12 and selenium. Cooking it on the stove needs little added fat, though the amount of oil and salt you use affects the finished dish.
Stove-cooked bonito Vitamins & Minerals
Vitamins
B12
14.1µg · 588% DV
B3
17.1mg · 107% DV
B6
1.13mg · 66% DV
B2
0.38mg · 29% DV
Minerals
Selenium
67µg · 122% DV
Phosphorus
420mg · 60% DV
Iodine
53µg · 35% DV
Potassium ⭐
780mg · 23% DV
Sodium
90mg · 4% DV
Stove-cooked bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stove-cooked bonito
To burn the 281 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 Stove-cooked bonito?
Stove-cooked bonito is palamut, the Turkish name for Atlantic bonito, cooked on the hob in a pan or pot. A migratory fish that is especially familiar in Turkey during autumn, it has dark, flavourful flesh and a naturally rich taste.
The meat stays firm and substantial when cooked. In Turkey it is often served with lemon, onion and greens, alongside bread or a salad; elsewhere, it also works well with simple grains or vegetables. It is high in protein and provides vitamin B12 and selenium, with no carbohydrates. For a lighter plate, use only a little cooking oil and pair it with plenty of fresh vegetables.
How Nutritious Is Stove-cooked 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 Stove-cooked 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 Stove-cooked bonito Contain Allergens?
Contains these allergens:
Which Diets Is Stove-cooked 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
Stove-cooked bonito Fat Profile
SATURATED
3g
MONOUNSATURATED
3.45g
POLYUNSATURATED
2.17g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.