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Home/Food Benefits/Bonito Flakes
Dairy

What Is Bonito Flakes Good For?

FoodData CentralUpdated 6 April 2026

Bonito Flakes is a dairy product. It is high in protein and rich in potassium. Discover the nutritional benefits and how bonito flakes can support your health goals.

Bonito Flakes provides 796.8 calories, 174.6g protein, 9.5g carbohydrates, and 0.1g fat per 0.5 lb (227g). It can be part of a balanced diet as part of a varied nutritional plan.

Key Benefits of Bonito Flakes

  • Excellent source of protein for muscle building
  • Very low in fat while providing good protein
  • Very low in sugar
  • Contains folate, important for cell growth and development
  • Rich in potassium for heart health and blood pressure regulation
  • Good source of magnesium for muscle and nerve function
  • Source of selenium, an important antioxidant mineral

Bonito Flakes Is Best For

Muscle recoveryLow-fat dietsBlood sugar managementHeart health

Nutrition Highlights

  • 174.6g of protein per serving

Things to Consider

  • High in calories — watch portion sizes
  • Higher in sodium (1156mg per 100g) — watch intake if monitoring salt

Complete Nutritional Profile

Per 0.5 lb (227g)

796.8

cal

9.5g

carbs

174.6g

protein

0.1g

fat

0g

fiber

Related Foods

1% Milk

13 cal | 1g protein

2% Milk

488 cal | 32.2g protein

Activia Peach Yogurt

82 cal | 2.9g protein

Activia Strawberry Yogurt

88 cal | 3.5g protein

Learn More About Bonito Flakes

Is Bonito Flakes Healthy?Calories in Bonito FlakesCarbs in Bonito FlakesProtein in Bonito FlakesFat in Bonito FlakesFiber in Bonito FlakesAll Dairy

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