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Anchovy and whiting Calories
A lean, protein-rich combination of small marine fish.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Anchovy and whiting (150 g) has 185 calories. That works out to 123 calories per 100 g. It contains 0 g of carbs, 34.8 g of protein, 4.8 g of fat and 0 g of fiber. Its 7.2 µg of B12 covers 300% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy and whiting Nutrition Facts
Selected: 1 serving (medium) · 150 g
185
KCAL / 150G
Carbs
0g
· 0% DV
Protein
34.8g
· 70% DV
Fat
4.8g
· 6% 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 76% · Fat 24%
Anchovy and whiting nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.8 g | 70% |
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 Serving of Anchovy and whiting?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 185 kcal |
| 1 piece (extra small) | 25 g | 31 kcal |
| 1 ounce (small) | 28 g | 34 kcal |
| 1 piece (small) | 55 g | 68 kcal |
| 1 piece (medium) | 85 g | 105 kcal |
| 100 g | 100 g | 123 kcal |
| 1 piece (large) | 120 g | 148 kcal |
| 1 cup (chopped) | 140 g | 172 kcal |
| 200 g | 200 g | 246 kcal |
Calculated from 123 calories per 100 g.
Frequently Asked Questions About Anchovy and whiting
How do you cook anchovy and whiting?
Cook anchovies quickly in a hot pan or roast them until just done; whiting works well baked, pan-fried, or poached. Their different sizes matter: anchovies cook much faster, while thicker whiting fillets need more time.
What is the difference between anchovy and whiting?
Anchovies are small, strongly flavored fish, while whiting is a larger white fish with mild, flaky flesh. They are not interchangeable in every recipe: anchovies suit quick cooking or adding savory flavor, whereas whiting is commonly served as a main fillet.
Do you need to gut anchovies before cooking them?
Yes, gut fresh anchovies before cooking unless your fishmonger has already cleaned them. Remove the head and entrails, then rinse briefly under cold water; leaving the small fish intact is also common after cleaning.
Do anchovies and whiting have a lot of bones?
Anchovies have a fine backbone and small bones that can soften when cooked until crisp. Whiting is usually easy to eat as a fillet, but check it carefully for pin bones before serving, especially to children.
Can you eat anchovies raw?
Do not assume fresh anchovies are safe to eat raw. Raw or lightly cured fish can carry parasites, and lemon juice does not reliably make it safe; cook the fish thoroughly unless it has been handled specifically for raw consumption.
How can you tell if anchovy and whiting are fresh?
Fresh anchovies and whiting should smell clean and briny, not sour or ammonia-like, and their flesh should feel firm. Look for clear, bright eyes and moist skin, and keep the fish cold on the way home.
How should you store anchovy and whiting in the refrigerator?
Keep fresh anchovies and whiting covered in the coldest part of the refrigerator and cook them as soon as possible, ideally the day you buy them. Do not leave raw fish at room temperature while preparing other ingredients.
Can you freeze anchovy and whiting?
Yes. Clean and dry anchovies and whiting, seal them in freezer-safe packaging, and freeze them while fresh. Thaw them in the refrigerator and cook promptly; refreezing fish after it has thawed can harm its quality.
Does whiting taste fishy compared with anchovy?
No, whiting usually has a mild flavor and soft, flaky texture. Anchovies taste much more pronounced, especially when cooked whole, so use herbs, lemon, or a simple coating with whiting rather than expecting the two fish to taste alike.
What goes well with anchovy and whiting?
Serve whiting with potatoes, vegetables, or a crisp salad; anchovies pair well with lemon and simple greens. For a mixed seafood meal, keep the sides lightly seasoned so the stronger flavor of the anchovies does not overwhelm the mild whiting.
Anchovy and whiting Vitamins & Minerals
Vitamins
B12
7.2µg · 300% DV
B3
8.7mg · 54% DV
B6
0.42mg · 25% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
375mg · 54% DV
Iodine
53µg · 35% DV
Potassium ⭐
540mg · 16% DV
Sodium
135mg · 6% DV
Anchovy and whiting Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy and whiting
To burn the 185 calories in 1 serving (medium) (150 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 Anchovy and whiting?
Anchovy and whiting bring together two fish with distinct characters: anchovy is small and savoury, while whiting has mild flavour and tender white flesh. In Turkey, hamsi is closely associated with the Black Sea coast, and both fish are familiar choices in home cooking and at fish restaurants.
They may be cooked separately and served as part of the same meal. Anchovies are often fried or baked, while whiting is commonly fried, steamed or cooked in a pan; lemon, salad and bread make simple accompaniments. This is a lean, protein-rich combination with no carbohydrates. For a lighter plate, bake or steam the fish rather than frying it, and add vegetables or salad.
How Nutritious Is Anchovy and whiting?
Nutrient density
Very 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 Anchovy and whiting Processed?
NOVA 1
Unprocessed
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 Anchovy and whiting Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy and whiting 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
Anchovy and whiting Fat Profile
SATURATED
1.27g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.