1 serving (2 grams) contains 7 calories, 1.5 grams of protein, 0.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
875 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 125 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 187.5 g | 375% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 1250 mg | 26% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bonito flakes
Bonito flakes, known as 'katsuobushi' in Japanese cuisine, are thinly shaved pieces of fermented and smoked skipjack tuna. They have a distinct umami flavor and are often used as a topping or flavoring in soups, rice dishes, and broths, such as miso soup and dashi. Originating from Japan, this traditional ingredient is prized for its complex, smoky taste and aroma. Bonito flakes are low in calories while being rich in protein, offering approximately 25-30 grams of protein per 100 grams. They also contain essential nutrients like B-vitamins, specifically niacin and B12, as well as small amounts of potassium and selenium. Their nutritional profile makes them a popular choice for adding depth to dishes while providing dietary benefits.
Health Benefits
- Rich in protein, supporting muscle repair and maintenance with approximately 25-30 grams per 100 grams.
- Contains vitamin B12, which enhances energy production and supports nerve health.
- Provides niacin (vitamin B3), promoting healthy skin and aiding in digestion.
- Includes trace minerals such as selenium, which acts as an antioxidant and supports thyroid function.
Dietary Considerations
Selection and Storage
Store bonito flakes in a cool, dry place in an airtight container to maintain freshness. Once opened, use within a few months for optimal flavor and aroma.
Common Questions About Bonito flakes Nutrition
Are bonito flakes high in protein?
Yes, bonito flakes are an excellent source of protein. A typical serving of 1 tablespoon (about 2 grams) contains approximately 1 gram of protein. This makes them an easy way to boost protein content in your meals without significantly adding to your caloric intake.
Can I eat bonito flakes on a keto diet?
Yes, bonito flakes are suitable for a keto diet as they are low in carbohydrates and high in protein. With nearly zero carbs and only about 5 calories per tablespoon, they can easily fit into a keto-friendly meal plan while adding a savory, umami flavor.
What are the health benefits of eating bonito flakes?
Bonito flakes are rich in protein and essential amino acids, which are important for muscle repair and overall health. They also contain small amounts of key micronutrients, such as B vitamins, selenium, and potassium, which support metabolism and immune function. However, they can be high in sodium, so consumption should be moderated, especially for those monitoring salt intake.
How much bonito flakes should I use in a dish?
A common portion size is 1-2 tablespoons, which adds a burst of flavor without overwhelming a dish. This amount contributes around 5-10 calories and 1-2 grams of protein, making it ideal as a topping for soups, salads, rice, or noodles. Adjust based on your personal taste preference.
How do bonito flakes compare to other fish-based seasonings?
Bonito flakes differ from fish sauces and anchovy pastes, as they are dried, smoked, and shaved fish flakes, offering a more subtle smoky, umami flavor. They are less concentrated and easier to use as a topping or mild flavor enhancer, compared to the stronger saltiness of fish sauces or pastes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
