Bento: calories, recipe and nutrition facts
One serving of bento (1 box, 343 g) has 438 kcal. Per 100 g: 128 kcal.
Bento is in the family World dishes. Per 100 g it provides 8.8 g protein, 14.7 g carbohydrates (0.76 g fiber) and 3.5 g fat: about 47% of its calories come from carbohydrates.
What bento provides most
- High in selenium: 12.9 µg per 100 g, 23 % of the Daily Value.
- Source of protein: 8.8 g per 100 g, 18 % of the Daily Value.
- Source of vitamin K: 18.7 µg per 100 g, 16 % of the Daily Value.
- Source of folate (vitamin B9): 62 µg per 100 g, 15 % of the Daily Value.
- Source of vitamin B3 (niacin): 2.3 mg per 100 g, 14 % of the Daily Value.
- Source of vitamin B6: 0.2 mg per 100 g, 12 % of the Daily Value.
Worth knowing, per 100 g: sodium: 212 mg · cholesterol: 67.5 mg.
Bento per serving
The serving is 1 box, 343 g (the reference recipe below).
| Nutrient | 100 g | 1 box |
|---|---|---|
| Calories | 128 kcal | 438 kcal |
| Protein | 8.8 g | 30 g |
| Carbohydrates | 14.7 g | 50.6 g |
| Fiber | 0.76 g | 2.6 g |
| Sugars | 1.3 g | 4.5 g |
| Fat | 3.5 g | 11.9 g |
| Sodium | 212 mg | 726 mg |
The reference recipe, ingredient by ingredient
| Ingredient | g | kcal |
|---|---|---|
| Cooked rice | 150 | 195 |
| Roasted chicken thigh | 80 | 143 |
| Soy sauce | 10 | 5 |
| Sugar | 3 | 12 |
| Omelette | 40 | 62 |
| Cooked broccoli | 40 | 14 |
| Cooked carrot | 20 | 7 |
| Total | 343 | 438 |
We add up each ingredient, already cooked, with USDA SR28 data. The grams come from a typical home recipe: yours may use more or less of each, which changes the total.
Bento nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 128 kcal | — |
| Protein | 8.8 g | 18 % |
| Total fat | 3.5 g | 4 % |
| Saturated fat | 0.97 g | 5 % |
| Monounsaturated fat | 1.4 g | — |
| Polyunsaturated fat | 0.78 g | — |
| Cholesterol | 67.5 mg | 23 % |
| Carbohydrates | 14.7 g | 5 % |
| Dietary fiber | 0.76 g | 3 % |
| Total sugars | 1.3 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 80.6 µg | 9 % |
| Vitamin C | 7.8 mg | 9 % |
| Vitamin D | 0.24 µg | 1 % |
| Vitamin E | 0.44 mg | 3 % |
| Vitamin K | 18.7 µg | 16 % |
| B1 · Thiamin | 0.11 mg | 9 % |
| B2 · Riboflavin | 0.12 mg | 9 % |
| B3 · Niacin | 2.3 mg | 14 % |
| B6 | 0.2 mg | 12 % |
| B9 · Folate | 62 µg | 15 % |
| B12 | 0.19 µg | 8 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 19.5 mg | 1 % |
| Iron | 1.1 mg | 6 % |
| Magnesium | 17.3 mg | 4 % |
| Phosphorus | 106 mg | 9 % |
| Potassium | 152 mg | 3 % |
| Sodium | 212 mg | 9 % |
| Zinc | 0.88 mg | 8 % |
| Selenium | 12.9 µg | 23 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.05 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0.01 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dishes
Of 76 dishes on Micela, bento ranks 54th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍩 Buñuelos | 462 | 8 g |
| 2 | 🥧 Pecan pie | 412 | 4.9 g |
| 3 | 🍬 Turron | 398 | 3.3 g |
| 4 | 🧆 Falafel | 372 | 13.9 g |
| 5 | 🧀 Quesadilla | 368 | 15.9 g |
| 6 | 🍞 Pan de muerto | 367 | 9.4 g |
| 7 | 🧀 Nachos | 343 | 4.3 g |
| 8 | 🥟 Empanada | 335 | 11.3 g |
| 9 | 🍰 Fruitcake | 324 | 2.9 g |
| 10 | 🍟 French fries | 312 | 3.4 g |
| 11 | 🍌 Tostones | 309 | 1.5 g |
| 12 | 🫕 Fondue | 301 | 17.2 g |
| 13 | 🍖 Roast pork leg | 273 | 26.8 g |
| 14 | 🫔 Enchiladas | 273 | 11.2 g |
| 15 | 🫓 Pupusa | 256 | 11.7 g |
| 16 | 🍕 Pizza | 254 | 10.7 g |
| 17 | 🥩 Breaded steak (milanesa) | 247 | 24.4 g |
| 18 | 🥖 Molletes | 241 | 9.8 g |
| 19 | 🥟 Dumpling | 238 | 13.9 g |
| 20 | 🍌 Fried sweet plantains | 236 | 1.4 g |
| 21 | 🥪 Sandwich | 236 | 10.6 g |
| 22 | 🌭 Hot dog | 235 | 8.1 g |
| 23 | 🍤 Tempura | 232 | 20.7 g |
| 24 | 🫓 Arepa | 219 | 5.5 g |
| 25 | 🍔 Hamburger | 209 | 14.6 g |
| 26 | 🥧 Pumpkin pie | 204 | 4.5 g |
| 27 | 🫔 Chilaquiles | 198 | 4 g |
| 28 | 🍳 Fried egg | 196 | 13.6 g |
| 29 | 🥖 Stuffing | 195 | 2.7 g |
| 30 | 🌯 Burrito | 193 | 10 g |
| 31 | 🫔 Tamale | 190 | 9.5 g |
| 32 | 🦃 Roast turkey | 189 | 28.6 g |
| 33 | 🍚 Mexican rice | 185 | 3.3 g |
| 34 | 🍚 Rice with pigeon peas | 182 | 3.5 g |
| 35 | 🌮 Taco | 180 | 11.3 g |
| 36 | 🍚 Chicken and rice | 174 | 12 g |
| 37 | 🍚 Fried rice | 174 | 4 g |
| 38 | 🍠 Candied sweet potatoes | 164 | 0.89 g |
| 39 | 🥙 Shawarma | 159 | 13.1 g |
| 40 | 🫙 Cranberry sauce | 159 | 0.9 g |
| 41 | 🍣 Sushi | 157 | 8.1 g |
| 42 | 🫘 Refried beans | 156 | 6.9 g |
| 43 | 🍝 Spaghetti bolognese | 153 | 8 g |
| 44 | 🥚 Spanish omelette | 152 | 4.8 g |
| 45 | 🍚 Rice and black beans | 151 | 4.6 g |
| 46 | 🍳 Scrambled eggs | 149 | 10 g |
| 47 | 🍎 Christmas apple salad | 149 | 2 g |
| 48 | 🥘 Paella | 147 | 10.4 g |
| 49 | 🍛 Curry | 146 | 9.1 g |
| 50 | 🍮 Rice pudding | 146 | 3.2 g |
| 51 | 🥔 Potato salad | 143 | 2.7 g |
| 52 | 🍙 Rice ball | 137 | 5.2 g |
| 53 | 🍝 Lasagna | 135 | 7.3 g |
| 54 | 🍱 Bento | 128 | 8.8 g |
| 55 | 🥑 Guacamole | 121 | 1.7 g |
| 56 | 🥣 Oatmeal with milk | 114 | 4.8 g |
| 57 | 🥔 Mashed potatoes | 114 | 1.9 g |
| 58 | 🥡 Chop suey | 114 | 9.8 g |
| 59 | 🥣 Black bean soup | 103 | 5.1 g |
| 60 | 🐟 Basque-style salt cod | 103 | 8.5 g |
| 61 | 🍥 Fish cake | 99 | 15.2 g |
| 62 | 🍲 Stew | 98 | 7.8 g |
| 63 | 🎃 Candied pumpkin | 97 | 0.61 g |
| 64 | ☕ Champurrado | 94 | 1.9 g |
| 65 | 🍫 Mexican hot chocolate | 89 | 3.2 g |
| 66 | 🥛 Eggnog | 88 | 4.5 g |
| 67 | 🍲 Pozole | 82 | 6.3 g |
| 68 | 🥛 Atole | 79 | 2.3 g |
| 69 | 🍲 Tripe soup | 74 | 8.6 g |
| 70 | 🐟 Ceviche | 74 | 9.4 g |
| 71 | 🥤 Banana smoothie | 70 | 2.5 g |
| 72 | 🍢 Oden | 68 | 6.4 g |
| 73 | 🍜 Ramen | 65 | 4.4 g |
| 74 | 🥗 Salad | 59 | 0.92 g |
| 75 | 🍹 Mexican Christmas punch | 51 | 0.38 g |
| 76 | 🥣 Turkey gravy | 51 | 2.6 g |
Where it comes from
Japan.
Approximate origin, under review.
Frequently asked questions
How many calories are in a bento?
A reference serving (1 box, 343 g) has 438 kcal: 128 kcal per 100 g. It depends on how much of each ingredient it has.
What is in a bento?
In the reference recipe: cooked rice (150 g), roasted chicken thigh (80 g), soy sauce (10 g), sugar (3 g), omelette (40 g), cooked broccoli (40 g), cooked carrot (20 g).
How much protein does bento have?
8.8 g per 100 g; 30 g in 1 box.
How many carbs does bento have?
14.7 g of carbohydrates per 100 g, of which 0.76 g is fiber and 1.3 g sugars.
What vitamins and minerals does bento have?
The ones it provides most per 100 g, by Daily Value: selenium, 23 %; protein, 18 %; vitamin K, 16 %; folate (vitamin B9), 15 %.
Where does bento come from?
Japan. This is an approximate origin, under review.
Source
Receta de referencia Micela · ingredientes USDA SR28 · records: Rice, white, long-grain, regular, enriched, cooked (NDB 20045) · Chicken, broilers or fryers, thigh, meat only, cooked, roasted (NDB 5098) · Soy sauce made from soy and wheat (shoyu) (NDB 16123) · Sugars, granulated (NDB 19335) · Egg, whole, cooked, omelet (NDB 1130) · Broccoli, cooked, boiled, drained, without salt (NDB 11091) · Carrots, cooked, boiled, drained, without salt (NDB 11125)
One serving (1 box) is about 22% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers