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Baked bonito Calories
Baked bonito is a high-protein, omega-3 rich fish dish.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked bonito (150 g) has 233 calories. That works out to 155 calories per 100 g. It contains 0 g of carbs, 39.8 g of protein, 7.7 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked bonito Nutrition Facts
Selected: 1 piece (medium) · 150 g
233
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39.8g
· 80% DV
Fat
7.7g
· 10% 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 70% · Fat 30%
Baked bonito nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 233 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39.8 g | 80% |
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 Baked bonito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 233 kcal |
| 1 slice (thin) | 80 g | 124 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (small) | 100 g | 155 kcal |
| 1 serving (medium) | 120 g | 186 kcal |
| 1 slice (thick) | 120 g | 186 kcal |
| 1 piece (large) | 200 g | 310 kcal |
| 1 serving (large) | 200 g | 310 kcal |
| 1 piece (extra large) | 250 g | 388 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Baked bonito
What is baked bonito?
Baked bonito is bonito fish cooked in an oven, commonly with olive oil, lemon, and herbs. The name refers to the preparation, not a separate fish species; serve it once the flesh is opaque and flakes easily.
How do you make baked bonito?
To make baked bonito, season cleaned fish with salt, pepper, olive oil, and lemon, then place it in a baking dish. Bake until the flesh turns opaque and separates easily with a fork, taking care not to overcook it.
Is bonito the same as tuna?
No, bonito and tuna are related but distinct fish. Bonito is generally smaller and has a stronger flavor than many tuna varieties; recipes for baked bonito should be judged by the fish’s thickness and doneness, not tuna cooking times.
How do you keep baked bonito from drying out?
Keep baked bonito moist by brushing it with olive oil and removing it from the oven as soon as the flesh is opaque and flakes easily. Covering the dish while it cooks can also help retain moisture.
Can you eat the skin on baked bonito?
Yes, bonito skin is edible once cooked, though some people prefer to remove it because of its texture. Scoring the skin before baking can help it cook more evenly and reduce curling.
What should you serve with baked bonito?
Serve baked bonito with a crisp salad, roasted vegetables, or potatoes and a squeeze of lemon. Fresh, lightly seasoned sides complement its rich flavor without overpowering the fish.
How do you season baked bonito?
Olive oil, salt, black pepper, lemon, and garlic are simple seasonings for baked bonito. Parsley, oregano, or thyme also work well; use acidic ingredients moderately so they do not dominate the fish’s flavor.
Does baked bonito have a lot of bones?
Baked bonito has a central backbone and rib bones, so it is not completely boneless. Ask the fishmonger to fillet it before cooking, or separate the flesh carefully from the bones at the table.
How should you store leftover baked bonito?
Store leftover baked bonito in a covered container in the refrigerator once it has cooled. Do not leave it at room temperature for an extended period, and reheat only the portion you plan to eat.
Can you freeze baked bonito?
Yes, you can freeze baked bonito after it has cooled; pack it in an airtight container to limit freezer exposure. Thaw it in the refrigerator before reheating, and expect the texture to be softer than when freshly baked.
Baked bonito Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
B3
12.75mg · 80% DV
B6
1.05mg · 62% DV
Vitamin D
9.75µg · 49% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
390mg · 56% DV
Iodine
45µg · 30% DV
Potassium ⭐
570mg · 17% DV
Sodium
75mg · 3% DV
Baked bonito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked bonito
To burn the 233 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 Baked bonito?
Baked bonito is a Turkish-style oven dish made with torik, the larger, mature form of Atlantic bonito. It is commonly baked with simple additions such as onion and lemon, though home recipes may include other seasonal vegetables and aromatics.
The fish has a full, distinctly savoury flavour and firm flesh that holds together well when baked. In Turkey it is usually served hot as a main meal, often with salad or vegetables and a squeeze of lemon; it also works well with potatoes or crusty bread. Bonito is naturally high in protein, with 26.5 g per 100 g in the listed figures. For a lighter plate, keep added oil modest and serve it with plenty of vegetables.
How Nutritious Is Baked 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 Baked 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 Baked bonito Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
Baked bonito Fat Profile
SATURATED
1.95g
MONOUNSATURATED
2.4g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.