Bonito Flake
Bonito flake is dried shaved fish used in dashi and toppings. It has 337 calories per 100g and stands out for vitamin B12.
Nutrition Facts
Per 100g
% Daily Value based on a 2000 kcal diet
Calories
337 kcal
17% DV
Total Fat
2.9g
4% DV
Saturated Fat0.7g
Monounsaturated Fat1.0g
Polyunsaturated Fat0.8g
Total Carbohydrate
0.0g
0% DV
Protein
77.8g
100% DV
Animal Protein77.8g
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 120.0mg | 22% | |
| Vitamin B1 | 0.0mg | 2% | |
| Vitamin B12 | 15.0mcg | 625% | |
| Vitamin B2 | 0.1mg | 8% | |
| Vitamin B3 | 18.0mg | 113% | |
| Vitamin B5 | 0.8mg | 16% | |
| Vitamin B6 | 0.4mg | 24% | |
| Vitamin B9 | 5.0mcg | 1% | |
| Vitamin E | 0.5mg | 3% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 32.0mg | 3% | |
| Copper | 100.0mcg | 11% | |
| Iron | 2.0mg | 11% | |
| Magnesium | 60.0mg | 14% | |
| Phosphorus | 590.0mg | 84% | |
| Potassium | 1100.0mg | 23% | |
| Selenium | 90.0mcg | 164% | |
| Sodium | 1200.0mg | 52% | |
| Zinc | 1.0mg | 9% |
Recipes with Bonito Flake (1)
