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Anchovy Baked in Own Fat Calories
Rich in omega-3, high protein, low carbohydrate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Anchovy Baked in Own Fat (35 g) has 74 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 8.6 g of protein, 4.4 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy Baked in Own Fat Nutrition Facts
Selected: 1 piece (medium) · 35 g
74
KCAL / 35G
Carbs
0g
· 0% DV
Protein
8.6g
· 17% DV
Fat
4.4g
· 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 46% · Fat 54%
Anchovy Baked in Own Fat nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.6 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 Medium Anchovy Baked in Own Fat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 74 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 1 piece (large) | 50 g | 105 kcal |
| 1 piece (jumbo) | 70 g | 147 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 100 g | 210 kcal |
| 1 serving (large) | 150 g | 315 kcal |
| 5 piece (medium) | 175 g | 368 kcal |
| 1 serving (extra large) | 200 g | 420 kcal |
| 10 piece (medium) | 350 g | 735 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Anchovy Baked in Own Fat
How do you make anchovies baked in their own fat?
To make anchovies baked in their own fat, clean the fish, arrange them snugly in an oven dish, season, and bake until opaque and cooked through. The anchovies release their own fat as they cook, so added oil is usually unnecessary.
Do you need to remove the bones from anchovies baked in their own fat?
No, you usually do not need to remove the fine bones from well-cooked anchovies baked in their own fat; they become soft enough to eat. Remove the backbone before cooking if you prefer boneless portions or are serving them to children.
Can you use frozen fish for anchovies baked in their own fat?
Yes, frozen anchovies work for anchovies baked in their own fat. Thaw them in the refrigerator first, then drain and pat them dry; excess water can make the fish steam rather than bake and leave liquid in the dish.
What is the difference between anchovies baked in their own fat and fried anchovies?
Anchovies baked in their own fat cook in an oven, usually without added cooking oil, while fried anchovies cook in oil in a pan. Baking avoids frying and makes it easier to cook a batch together in one dish.
How can you tell when anchovies baked in their own fat are done?
Anchovies baked in their own fat are done when the flesh turns opaque and separates easily. Check the thickest fish near the end of cooking, since small anchovies cook quickly and can dry out if left in the oven too long.
What do anchovies baked in their own fat taste like?
Anchovies baked in their own fat have a savory, distinctly fish-forward flavor, with a tender texture when freshly cooked. Their own fat keeps them moist, while lemon or fresh herbs can brighten the taste without covering it up.
What should you serve with anchovies baked in their own fat?
Serve anchovies baked in their own fat with lemon, a crisp salad, or bread to balance their rich, savory flavor. Roasted or steamed vegetables also make a good side when you want a fuller meal.
How long do leftover anchovies baked in their own fat keep?
Keep leftover anchovies baked in their own fat in a covered container in the refrigerator and eat them within a few days. Refrigerate them promptly after the meal, and reheat until thoroughly hot before serving.
Do anchovies baked in their own fat need extra oil?
No, anchovies baked in their own fat generally need no extra oil because the fish release fat as they cook. A light coating on the baking dish can help prevent sticking, but it is not needed to make the fish cook.
Are anchovies baked in their own fat a good source of omega-3?
Yes, anchovies baked in their own fat provide omega-3 fats as well as protein. Baking them instead of deep-frying is a straightforward way to prepare the fish, though added ingredients can change the overall nutrition of the dish.
Anchovy Baked in Own Fat Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
Vitamin D
2.45µg · 12% DV
B3
1.58mg · 10% DV
B6
0.11mg · 6% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
115mg · 16% DV
Iodine
12µg · 8% DV
Calcium
74mg · 7% DV
Potassium ⭐
133mg · 4% DV
Sodium
36mg · 2% DV
Anchovy Baked in Own Fat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy Baked in Own Fat
To burn the 74 calories in 1 piece (medium) (35 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 Baked in Own Fat?
Anchovy baked in its own fat is a simple preparation of small anchovies cooked in an oven until they release their natural oils. It is especially associated with Turkey’s Black Sea coast, where anchovies are a seasonal favourite, and lets the fish’s savoury flavour take centre stage without added breading.
The fish turns tender with lightly browned edges and is often served with lemon, onion, parsley and salad; crusty bread or corn bread makes a heartier meal. It is rich in protein and omega-3 fats, with virtually no carbohydrate. For a lighter plate, avoid adding extra oil and pair it with fresh vegetables. Leftovers can be gently reheated, though the fish is best freshly baked.
How Nutritious Is Anchovy Baked in Own Fat?
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 Baked in Own Fat Processed?
NOVA 2
Minimally 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 Anchovy Baked in Own Fat Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy Baked in Own Fat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Anchovy Baked in Own Fat Fat Profile
SATURATED
0.95g
MONOUNSATURATED
1.33g
POLYUNSATURATED
1.09g
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.