🧪 Nutrition Facts
- Calories 5.0
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 1.0 mg
- Sodium 4.0 mg
- Potassium 13.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 1.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Bonito Flakes is a very low-calorie food at 5.0 calories per serving (1 Serving (1.5g)), making it a smart choice for calorie-conscious diets. Protein is the dominant macronutrient at 1.0g per serving (100% of calories), which supports muscle repair and satiety.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Dried Bonito. Katsuwonus Pelamis.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Bonito Flakes. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Bonito Flakes — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Bonito Flakes contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 5.0 kcal | 0.2% |
| Cholesterol | 1.0 mg | 0% |
| Sodium | 4.0 mg | 0% |
| Protein | 1.0 g | 2% |
| Potassium | 13.0 mg | 0% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Bonito Flakes accounts for 0.2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 100% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 5.0 calories in Bonito Flakes? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 0.4 min |
| Walking: 17 minutes per mile | 0.9 min |
| Cycling (Low Intensity) | 0.5 min |
| HIIT | 0.5 min |
| Dancing | 0.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Bonito Flakes
Is Bonito Flakes good for weight loss?
Bonito flakes are excellent for weight loss because they're nearly calorie-free at just 5 calories per 1.5g serving while delivering substantial protein. You can add them to meals or snacks without significantly impacting your calorie intake, and the protein helps keep you feeling full.
Is Bonito Flakes a good snack for kids?
While bonito flakes are nutritious, their strong fishy flavor and chewy texture may not appeal to most kids unless they're already accustomed to seafood flavors. They're best introduced gradually or mixed into milder dishes rather than eaten on their own.
What diets does Bonito Flakes suit?
These flakes work well for keto, paleo, zero-carb, and high-protein diets since they contain no carbohydrates and are pure protein. They're also suitable for pescatarian and Mediterranean eating patterns.
What does Bonito Flakes pair well with for a balanced meal?
Bonito flakes pair wonderfully with rice bowls, noodle dishes, and soups where they soften slightly and distribute their umami flavor throughout. They also work nicely as a topping for vegetables, salads, or avocado toast to add protein without calories.
How does Bonito Flakes fit into a balanced diet?
Bonito flakes serve as a concentrated source of protein that fits into balanced meals as a topping or flavoring agent. Since they're pure protein with no fat or carbs, combine them with whole grains, vegetables, and healthy fats to create nutritionally complete meals.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
