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Anchovies in olive oil Calories
High protein, very high sodium, contains omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Anchovies in olive oil (30 g) has 63 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 8.4 g of protein, 3.3 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 111% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovies in olive oil Nutrition Facts
Selected: 1 serving (small) · 30 g
63
KCAL / 30G
Carbs
0g
· 0% DV
Protein
8.4g
· 17% DV
Fat
3.3g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 53% · Fat 47%
Anchovies in olive oil nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1098 mg | 48% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.4 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Serving of Anchovies in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 63 kcal |
| 1 piece (small) | 4 g | 8 kcal |
| 3 piece (medium) | 12 g | 25 kcal |
| 1 tablespoon (shredded) | 15 g | 32 kcal |
| 5 piece (large) | 20 g | 42 kcal |
| 1 ounce (medium) | 28 g | 59 kcal |
| 8 piece (extra large) | 32 g | 67 kcal |
| 1 serving (medium) | 45 g | 95 kcal |
| 1 can (small) | 50 g | 105 kcal |
| 1 serving (large) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Anchovies in olive oil
Do you need to cook anchovies in olive oil?
No, anchovies in olive oil are generally ready to eat, as they are typically salt-cured before being packed in oil. Add them straight to salads, toast, sauces, or other dishes; cooking is optional.
Are anchovies in olive oil very salty, and should you rinse them?
Yes, anchovies in olive oil are usually quite salty because they are commonly cured with salt. A quick rinse under cold water can remove some surface salt; taste one first, since rinsing also softens their flavor.
How should you store anchovies in olive oil after opening?
Refrigerate opened anchovies in olive oil in a clean, covered container, keeping the fish submerged in oil where possible. Follow the package’s storage instructions, and discard them if their smell or appearance changes noticeably.
What is the difference between anchovies in olive oil and fresh anchovies?
Anchovies in olive oil are usually salt-cured and have a concentrated, savory flavor, while fresh anchovies are uncured raw fish that need proper preparation and cooking. Use the oil-packed kind as a ready-to-eat ingredient rather than treating it like fresh fish.
How do you eat anchovies in olive oil?
Eat anchovies in olive oil on toast, in salads, or as part of a sauce or appetizer. Their intense savory flavor pairs well with lemon, tomatoes, herbs, and plain bread; taste the dish before adding more salt.
Can you eat the bones in anchovies in olive oil?
Yes, the small bones in anchovies in olive oil are generally soft enough to eat. If you prefer to remove them, split the fish lengthwise and gently lift out the backbone.
Can you use the olive oil from anchovies in olive oil?
Yes, the packing oil can add a savory fish flavor to dressings, sauces, or cooked vegetables. It may also carry salt from the anchovies, so add a little at a time and season the dish only after tasting.
Can anchovies in olive oil replace fresh anchovies in a recipe?
Sometimes, but anchovies in olive oil are already cured, salty, and more concentrated than fresh anchovies. They work well in sauces and other dishes where a strong savory flavor is welcome, but they are not a like-for-like substitute in recipes built around fresh fish.
Are anchovies in olive oil the same as sardines?
No, anchovies and sardines are different fish, even when both are packed in oil. Anchovies in olive oil are generally smaller and have a more concentrated, salty flavor, so use less salt if you swap them into a recipe.
Can you fry anchovies in olive oil?
You usually do not need to fry anchovies in olive oil because they are ready to eat. For a warm dish, stir them in near the end; prolonged frying can make their strong flavor more pronounced and their texture dry.
Anchovies in olive oil Vitamins & Minerals
Vitamins
B12
2.67µg · 111% DV
B3
4.2mg · 26% DV
B2
0.09mg · 7% DV
Biotin
1.5µg · 5% DV
Minerals
Sodium
1098mg · 48% DV
Selenium
13µg · 24% DV
Phosphorus
105mg · 15% DV
Iodine
11µg · 7% DV
Potassium ⭐
115mg · 3% DV
Anchovies in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovies in olive oil
To burn the 63 calories in 1 serving (small) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Anchovies in olive oil?
Anchovies in olive oil are small, oily fish that have been salted and preserved in olive oil. The fish is familiar around the Mediterranean and the Black Sea; in Turkey, hamsi is especially associated with the Black Sea coast. Compared with fresh fish, these anchovies are intensely savoury, soft and ready to use in small amounts.
Serve them on toast, add them to salads or pasta, or offer them as part of a mezze or antipasto spread. They bring plenty of protein and omega-3 fats, but are also very high in sodium, so a little goes a long way. Drain off some of the oil and pair them with fresh vegetables or unsalted bread for a lighter, more balanced serving.
How Nutritious Is Anchovies in olive oil?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Anchovies in olive oil Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Anchovies in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Anchovies in olive oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Anchovies in olive oil Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.53g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.