Loading...
Per 100g
Nutrition data source: USDA FoodData Central
Yes, bonito flakes are highly nutritious, offering an exceptional amount of protein and essential minerals like selenium and potassium. They are also a great source of Vitamin B12, which supports nerve function and energy levels, while remaining very low in calories per serving.
Bonito flakes are incredibly protein-dense, containing approximately 80.6 grams of protein per 100 grams. Because the flakes are very light, even a small handful used as a garnish provides a concentrated protein boost with almost no carbohydrates.
No, bonito flakes are not vegan or vegetarian. They are made from skipjack tuna (bonito) that has been simmered, smoked, and fermented before being shaved into thin flakes, making them a seafood product.
Yes, bonito flakes are excellent for a keto or low-carb diet. They contain virtually zero carbohydrates (0.1g per 100g) and are very high in protein, making them a perfect savory seasoning for keto-compliant dishes.
They have a complex, savory 'umami' flavor profile that is simultaneously smoky, salty, and slightly fishy. Their intense savory quality makes them a natural flavor enhancer for soups, broths, and rice dishes.
They are most commonly used to make dashi (Japanese soup stock) by steeping them in hot water. They are also frequently used as a flavorful topping for dishes like okonomiyaki, takoyaki, and chilled tofu.
The 'dancing' effect is caused by the thin, lightweight flakes reacting to the steam rising from hot food. The heat and moisture cause the flakes to curl and move rapidly, which is a signature aesthetic of many Japanese dishes.
bonito flakes is a versatile ingredient found in cuisines around the world. With 369 calories per 100g and 80.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 1 recipes featuring bonito flakes with step-by-step instructions.
Browse recipes →Pure bonito flakes are naturally gluten-free as they consist only of dried fish. However, you should always check the packaging for potential cross-contamination or added seasonings if you have a severe gluten allergy.
Store them in an airtight container in a cool, dark place. Once opened, it is best to keep them in the refrigerator or freezer to preserve their smoky aroma and prevent them from absorbing moisture, where they can last for several months.
While they have a salty flavor, the sodium content is moderate compared to other dried seafood. Because they are so light and flavorful, you typically only need a small amount to season a dish, which helps keep overall sodium intake low.