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Anchovy fillet (boneless) Calories
Anchovy fillet (boneless)
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Anchovy fillet (boneless) (30 g) has 39 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 6.1 g of protein, 1.4 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy fillet (boneless) Nutrition Facts
Selected: 1 piece (medium) · 30 g
39
KCAL / 30G
Carbs
0g
· 0% DV
Protein
6.1g
· 12% DV
Fat
1.4g
· 2% 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 66% · Fat 34%
Anchovy fillet (boneless) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.1 g | 12% |
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 fillet (boneless)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 39 kcal |
| 1 piece (small) | 20 g | 26 kcal |
| 1 piece (large) | 45 g | 59 kcal |
| 1 serving (medium) | 60 g | 79 kcal |
| 100 g | 100 g | 131 kcal |
| 5 piece (medium) | 100 g | 131 kcal |
| 1 serving (large) | 120 g | 157 kcal |
| 1 pack (medium) | 150 g | 197 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Anchovy fillet (boneless)
How do you cook fresh boneless anchovy fillets?
Fresh boneless anchovy fillets cook quickly in a hot pan. Pat them dry, arrange them in a single layer with a little oil, and turn them gently only once the underside has set; overcooking can make the delicate flesh dry.
Are fresh boneless anchovy fillets the same as canned anchovies?
No, fresh boneless anchovy fillets are not the same as canned or jarred anchovies. Preserved anchovies are usually salted and cured, so they taste much saltier and more concentrated; fresh fillets have a milder flavor and need cooking.
Can you freeze fresh boneless anchovy fillets?
Yes, fresh boneless anchovy fillets can be frozen. Pat them dry, portion them into an airtight package, and thaw them in the refrigerator before cooking. Avoid refreezing thawed fish, since repeated freezing can damage its texture.
How should you store fresh boneless anchovy fillets?
Keep fresh boneless anchovy fillets covered in the coldest part of the refrigerator and cook them soon after buying. Discard them if they develop a sour smell, a sticky surface, or an unusual change in color.
Do fresh boneless anchovy fillets need to be washed?
A brief rinse under cold water is optional; drying the fresh fillets well before cooking matters more. Avoid soaking them, which can soften their texture, and check each fillet for any small bones that may remain.
Can you eat fresh boneless anchovy fillets raw?
No, do not eat ordinary fresh boneless anchovy fillets raw. Raw fish can carry parasites or harmful microorganisms, and removing the bones does not remove that risk; cook the fillets thoroughly unless they were specifically prepared for raw consumption.
Do boneless anchovy fillets still have bones?
They should have the backbone removed, but a small pin bone can occasionally remain. Check the fillets by sight and touch before cooking, especially when serving them to children, rather than assuming every piece is completely bone-free.
What can you make with fresh boneless anchovy fillets?
Fresh boneless anchovy fillets work well pan-fried, baked, or cooked with onions and herbs. They are delicate, so add them near the end of a mixed dish or cook them separately to keep the pieces from breaking apart.
Do fresh boneless anchovy fillets taste as salty as anchovies in a jar?
No, fresh boneless anchovy fillets are generally much milder and less salty than cured anchovies in a jar. Season them like fresh fish, and do not use them as a direct salt substitute in a recipe calling for preserved anchovies.
Are anchovies the same as sardines?
No, anchovies and sardines are different kinds of small oily fish. Their flavor and size differ, and cured anchovies are especially salty; fresh boneless anchovy fillets can sometimes replace sardines in a cooked dish, but the result will taste different.
Anchovy fillet (boneless) Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
B3
4.2mg · 26% DV
Vitamin D
4.8µg · 24% DV
B2
0.11mg · 8% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
66mg · 9% DV
Iodine
12µg · 8% DV
Iron
1.38mg · 8% DV
Potassium ⭐
115mg · 3% DV
Sodium
31mg · 1% DV
Anchovy fillet (boneless) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy fillet (boneless)
To burn the 39 calories in 1 piece (medium) (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 Anchovy fillet (boneless)?
A boneless anchovy fillet is the flesh of a small anchovy with its backbone and pin bones removed. Anchovies are common in Mediterranean cooking, where they may be served as a fish dish or used to add a savoury depth to sauces, pasta and other meals. The fillets are convenient when you want the fish without having to pick out bones at the table.
They have a distinct, savoury seafood flavour and a tender texture. Serve them with lemon and vegetables, or fold them into pasta, rice or a salad. Anchovy fillets are protein-rich, with 20.4 g of protein per 100 g, and contain no carbohydrates. For a lighter meal, bake or grill the fish and pair it with fresh vegetables.
How Nutritious Is Anchovy fillet (boneless)?
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 fillet (boneless) 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 fillet (boneless) Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy fillet (boneless) 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 fillet (boneless) Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.