Summary
- Protein 46%
- Carbohydrates 9%
- Fat 45%
100 grams of Steamed Bonito contain 131 kcal, 14.8 g protein, 2.8 g carbohydrates and 6.5 g fat. 1 serving (300 g) has about 393 kcal.
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
What Is in Steamed Bonito?
Values are calculated from the ingredients of a standard recipe for 4 (1,727 g of raw ingredients in total).
| Ingredient | Amount | Energy | Share of calories |
|---|---|---|---|
| Bonito≈ | 900 g | 1,296 kcal | 67% |
| Olive Oil | 50 g | 442 kcal | 23% |
| Onion | 150 g | 60 kcal | 3.1% |
| Tomato | 300 g | 54 kcal | 2.8% |
| Green Pepper | 150 g | 30 kcal | 1.6% |
| Garlic | 15 g | 21 kcal | 1.1% |
| Lemon Juice | 30 g | 7 kcal | 0.4% |
| Parsley | 20 g | 7 kcal | 0.4% |
| Black Pepper | 2 g | 5 kcal | 0.3% |
| Water | 100 g | 0 kcal | 0% |
| Salt | 10 g | 0 kcal | 0% |
Ingredients marked ≈ were calculated using the closest measured food.
15% of the weight is counted as lost to evaporation during cooking.
Steamed Bonito Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 418 µg | 52% |
| Vitamin C | 14.5 mg | 18% |
| Vitamin D | 3.5 µg | 70% |
| Vitamin E | 1.3 mg | 11% |
| Vitamin K | 27 µg | 36% |
| Vitamin B1 (thiamin) | 0.17 mg | 15% |
| Vitamin B2 (riboflavin) | 0.17 mg | 12% |
| Vitamin B3 (niacin) | 5.5 mg | 34% |
| Vitamin B6 | 0.33 mg | 24% |
| Vitamin B12 | 5.8 µg | 231% |
| Folate | 9.8 µg | 5% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 13.8 mg | 2% |
| Iron | 0.86 mg | 6% |
| Magnesium | 36.1 mg | 10% |
| Phosphorus | 167 mg | 24% |
| Potassium | 247 mg | 12% |
| Sodium | 291 mg | 12% |
| Zinc | 0.45 mg | 5% |
| Copper | 0.08 mg | 8% |
| Manganese | 0.08 mg | 4% |
| Selenium | 22.5 µg | 41% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 1.3 g |
| Monounsaturated fat | 3.5 g |
| Polyunsaturated fat | 1.3 g |
| Cholesterol | 23.3 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
- Fish
- Vegan
- No
- Vegetarian
- No
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the recipe’s ingredients; ready-made and restaurant versions may contain traces.
Data Source
Values are calculated from the dish’s ingredients and weights, using the USDA FoodData Central measurement for each ingredient. Calories and macros are not AI estimates.
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Steamed Bonito?
- 100 grams of Steamed Bonito contain 131 kcal. 1 serving (300 g) has about 393 kcal.
- How much protein is in Steamed Bonito?
- 100 grams contain 14.8 g of protein; 46% of its energy comes from protein.
- Is Steamed Bonito gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Steamed Bonito vegan?
- No, it contains animal products.