Dashi with Kombu and Bonito

Name: Dashi with Kombu and Bonito
Cook time: 3 h
Total time: 3 h
Yield: 1 dish
Cuisine: Japanese
Ingredients: Water; Bonito flakes; Kombu

Fish and seafood provide complete protein, iodine, and minerals, while the aroma of kombu highlights the fresh flavor. The preparation keeps the texture tender and the aroma pronounced. A distinct accent is kombu.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Bonito flakes	Bonito flakes	Ingredient quantity for Bonito flakes in g
Include ingredient: Kombu	Kombu	Ingredient quantity for Kombu in g

	Product release:	1 235
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

3
	Slice	3

Macronutrients in 100 g

Proteins	1.6
Digestible proteins	1.6
Fats	0.1
Plaid	0
Net carbohydrates	0.1
Calories	7 kcal
Indexes
Glycemic index	0.1
Glycemic load	0
Insulin index, II	0.6
Disease inflammatory index, DII	0
Antioxidant, ORAC	6

Calories per dayGenderGrowth

Weight loss	Detention	Set
1%	1%	0%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	17171614131
B7	5541211

Minerals

Nutrient	% of RDA
Iodine	125125852099419

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Vegan dishesVery simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Japanese

20 kg

Servings: 4 (1 serving ≈ 309 gram)

Digestion time: 2 hour

Complete protein: ✔

Soak the kombu (10 g) in the water (1200 g) for 3–10 hours at room temperature.

Warm the infusion over low heat until bubbles begin to form, remove the kombu before the water boils, turn off the heat, and add the bonito flakes (25 g). Steep for 2 minutes, strain, and use the dashi immediately or cool and refrigerate it.

Published: 11.08.2026

Updated: 16.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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