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Anchovy fillets in oil Calories
High protein, very high sodium, source of omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Anchovy fillets in 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.
Anchovy fillets in 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%
Anchovy fillets in 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 Anchovy fillets in oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 63 kcal |
| 1 piece (mini) | 4 g | 8 kcal |
| 3 piece (small) | 12 g | 25 kcal |
| 5 piece (medium) | 20 g | 42 kcal |
| 1 ounce (medium) | 28 g | 59 kcal |
| 8 piece (large) | 32 g | 67 kcal |
| 1 serving (medium) | 50 g | 105 kcal |
| 1 serving (large) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (shredded) | 140 g | 294 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Anchovy fillets in oil
What are anchovy fillets in oil?
Anchovy fillets in oil are small anchovy fillets that have been salt-cured and packed in oil. They are a ready-to-eat savory ingredient, not fresh fish packed raw; a little goes a long way in sauces, salads, and cooked dishes.
How do you use anchovy fillets in oil?
Use anchovy fillets in oil to add a savory, salty depth to pasta sauces, pizza, dressings, and stews. Melt or mash a fillet into warm oil with garlic, or chop it into a dish; taste before adding extra salt.
Do anchovy fillets in oil need to be cooked?
No, anchovy fillets in oil are ready to eat and do not need cooking. You can serve them straight from the container or stir them into a hot dish, where they soften and blend into the sauce rather than staying as distinct pieces.
Should you rinse anchovy fillets in oil before using them?
No, rinsing anchovy fillets in oil is not usually necessary. If their saltiness is too strong for your dish, briefly rinse or soak the fillets in cold water, then pat them dry; this also removes some of their concentrated flavor.
Why are anchovy fillets in oil so salty?
Anchovy fillets in oil taste salty because the fish are cured with salt before being packed in oil. That curing gives them their distinctive intense flavor, so recipes usually need only a small amount and may not need any additional salt.
Are anchovy fillets in oil the same as sardines?
No, anchovy fillets in oil are not sardines. They come from a smaller, different fish and are usually salt-cured, giving them a more concentrated, salty taste; sardines are commonly packed as larger whole or split fish.
How should you store anchovy fillets in oil after opening?
Keep opened anchovy fillets in oil refrigerated in a tightly covered container. Use a clean utensil and keep the fillets covered with oil to limit air exposure; follow the package’s guidance for how long they remain good after opening.
Can you eat the oil from anchovy fillets in oil?
Yes, the oil from anchovy fillets in oil is edible and carries their savory flavor. Add a little to dressings, pasta, or a pan sauce, but taste as you go because it can make the dish saltier as well as richer.
Can you freeze anchovy fillets in oil?
Yes, you can freeze anchovy fillets in oil, although their texture may soften after thawing. Freeze small portions in a covered, freezer-safe container so you can use only what you need, and thaw them in the refrigerator.
What can you use instead of anchovy fillets in oil?
Capers, olives, or a small amount of fish sauce can replace some of the salty, savory flavor of anchovy fillets in oil. They will not taste exactly the same, so adjust the amount gradually and reduce other salt in the recipe.
Anchovy fillets in oil Vitamins & Minerals
Vitamins
B12
2.67µg · 111% DV
B3
4.2mg · 26% DV
B6
0.15mg · 9% DV
B2
0.09mg · 7% DV
Minerals
Sodium
1098mg · 48% DV
Selenium
13µg · 24% DV
Phosphorus
147mg · 21% DV
Iodine
11µg · 7% DV
Potassium ⭐
115mg · 3% DV
Anchovy fillets in oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy fillets in 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 Anchovy fillets in oil?
Anchovy fillets in oil are small anchovies that have been cleaned, salted and packed in oil. They have a concentrated, savoury flavour and a tender texture, so a little can add depth without becoming the main event. They are commonly used in Mediterranean cooking, including across parts of southern Europe, and are easy to keep on hand as a pantry ingredient.
Serve them on toast, fold them into pasta or add a few to salads and sauces. They provide plenty of protein and omega-3 fats, but are also very high in sodium. Use a modest amount and pair them with unsalted bread, fresh tomatoes or vegetables for a more balanced plate.
How Nutritious Is Anchovy fillets in 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 Anchovy fillets in 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 Anchovy fillets in oil Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy fillets in oil 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 fillets in oil Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.29g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.