Dried Bonito Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dried Bonito contains 330 calories, 72g protein, 0.3g carbs, and 5.5g fat per one piece (50g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one piece (50g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 330 kcal | 16% |
| Protein | 72.0g | 144% |
| Carbohydrates | 0.30g | 0% |
| Total Fat | 5.5g | 7% |
| Sugar | 0.10g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 100.0mg | 33% |
| Sodium | 1500.0mg | 65% |
| Calcium | 80.0mg | 6% |
| Iron | 940.0mg | 5222% |
| Magnesium | 2.8mg | 1% |
| Zinc | 600.0mg | 5455% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.35mcg | 0% |
| Vitamin B6 | 18.0mg | 1059% |
| Vitamin B12 | 0.60mcg | 25% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 15.0mcg | 12% |
| Phosphorus | 8.0mg | 1% |
Is Dried Bonito Good for You?
Dried Bonito provides 330 calories per one piece (50g) with 72g protein, 0.3g carbohydrates, and 5.5g fat. It is a source of cholesterol (33% dv), sodium (65% dv), iron (5222% dv).
Dried bonito (katsuobushi-style or sun-dried), a preserved skipjack tuna used in Filipino and Japanese cuisines. Very high in protein and umami flavor.
Key Health Benefits of Dried Bonito
- Cholesterol (33% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (65% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (5222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (5455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (1059% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 72g protein per serving to support satiety and muscle maintenance.
How to Track Dried Bonito Nutrition with Gram
Use Gram to log dried bonito and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in dried bonito?
Dried Bonito contains 330 calories per one piece (50g).
How much protein is in dried bonito?
Dried Bonito provides 72g of protein per one piece (50g).
How many carbs are in dried bonito?
Dried Bonito has 0.3g of carbohydrates per one piece (50g).
Is dried bonito good for tracking nutrition?
Yes. Dried Bonito can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dried bonito in a meal plan?
Use Dried Bonito as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dried bonito and thousands of other foods with the Gram app.