1 piece (medium) of Anchovy (Cooked) (20 g) has 26 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 4.1 g of protein, 0.8 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 77% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Anchovy (Cooked) Nutrition Facts

Selected: 100 g

131

KCAL / 100G

Carbs

· 0% DV

Protein

20.4g

· 41% DV

Fat

4.1g

· 5% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 69% · Fat 31%

Anchovy (Cooked) Vitamins & Minerals

Vitamins

B12

9.2µg · 383% DV

Vitamin D

7µg · 35% DV

4.5mg · 28% DV

0.23mg · 18% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

224mg · 32% DV

Iodine

35µg · 23% DV

Zinc

2mg · 18% DV

How Nutritious Is Anchovy (Cooked)?

Nutrient density

Very high

85/ 100

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

57/ 100

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.

Anchovy (Cooked) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Anchovy (Cooked)

To burn the 131 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Anchovy (Cooked) 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 (Cooked) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Anchovy (Cooked) 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 (Cooked) Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.2g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Anchovy (Cooked)

🐟vs🐟

Anchovy (Cooked) vs Salmon Fillet75 kcal fewer per 100 g

→🐟vs🐟

Anchovy (Cooked) vs Canned Tuna15 kcal more per 100 g

→🐟vs🐟

Anchovy (Cooked) vs Fish21 kcal more per 100 g

→🐟vs🐟

Anchovy (Cooked) vs Tuna1 kcal fewer per 100 g

→

Foods Similar to Anchovy (Cooked)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Anchovy (Cooked)

How many calories and how much protein are in cooked anchovy?

Per 100 g, cooked anchovy provides 131 calories and 20.4 g of protein. It also contains 0 g carbs.

Is cooked anchovy good for keto or gluten-free diets?

Yes, cooked anchovy fits keto and gluten-free diets. Per 100 g it has 0 g carbohydrates, but it is a fish allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026