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Anchovy fried in olive oil Calories
Rich in omega-3, high protein, healthy fats from olive oil
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Anchovy fried in olive oil (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 19.8 g of fat and 0 g of fiber. Its 10.8 µg of B12 covers 450% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy fried in olive oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
264
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
19.8g
· 25% 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 33% · Fat 67%
Anchovy fried in olive oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 19.8 g | 25% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 fried in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 264 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 1 piece (medium) | 30 g | 66 kcal |
| 1 piece (large) | 40 g | 88 kcal |
| 2 piece (medium) | 60 g | 132 kcal |
| 1 serving (mini) | 60 g | 132 kcal |
| 1 serving (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (large) | 180 g | 396 kcal |
| 1 serving (extra large) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Anchovy fried in olive oil
Is anchovy fried in olive oil healthy?
Yes, anchovy fried in olive oil provides protein and omega-3 fats, while the olive oil adds unsaturated fat. It is minimally processed, though frying adds oil and the portion still matters.
How do you fry anchovy in olive oil without it sticking?
Pat the anchovies thoroughly dry, heat the pan before adding them, and leave space between the fish. Let the undersides brown before turning; moving them too early can tear the flesh.
Do you gut anchovy before frying it in olive oil?
Usually, yes: remove the head and innards, then rinse and dry the fish before frying. Very small anchovies are sometimes cooked whole, but cleaning them gives a milder taste and makes them easier to eat.
Can you eat the bones in anchovy fried in olive oil?
Yes, the tiny bones in well-fried anchovies are usually edible and can turn crisp. Check larger or softer bones before eating, and take extra care when serving the fish to children.
Is anchovy fried in olive oil the same as fried sardines?
No, anchovies and sardines are different fish. Anchovies are generally smaller and have a more intense, salty taste, while sardines are meatier; cooking either in olive oil does not make them interchangeable.
Can you use extra-virgin olive oil to fry anchovy?
Yes, extra-virgin olive oil works for pan-frying anchovies over moderate heat. Avoid letting it smoke, and use enough oil to cook the fish without leaving the pan unattended.
Why is my anchovy fried in olive oil soggy?
Wet fish, overcrowding, or oil that is not hot enough can make fried anchovies soggy. Dry the fish well, fry it in batches, and let excess oil drain after cooking.
How long does anchovy fried in olive oil keep in the fridge?
Cooked anchovies keep for about three to four days in a refrigerator set at 40°F (4°C) or colder. Store them in a covered container and refrigerate promptly rather than leaving them at room temperature.
Can you freeze anchovy fried in olive oil?
Yes, you can freeze cooked anchovies in an airtight container, but the coating will likely lose its crispness after thawing. Reheat them in an oven or pan to improve the texture.
What should you serve with anchovy fried in olive oil?
Serve anchovy fried in olive oil with lemon and a fresh green salad to balance its rich, savory flavor. Crusty bread or roasted vegetables also make practical sides without overpowering the fish.
Anchovy fried in olive oil Vitamins & Minerals
Vitamins
B12
10.8µg · 450% DV
Vitamin D
8.4µg · 42% DV
B3
5.04mg · 32% DV
B6
0.36mg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
48µg · 32% DV
Sodium
420mg · 18% DV
Potassium ⭐
384mg · 11% DV
Anchovy fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy fried in olive oil
To burn the 264 calories in 1 serving (medium) (120 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 fried in olive oil?
Anchovy fried in olive oil is a simple preparation associated with Turkey’s Black Sea coast: small fresh anchovies are cleaned and cooked in a pan with olive oil. The fish develops lightly crisp edges while staying tender inside, with a savoury flavour balanced by the oil.
In Turkey it is often served during anchovy season as a main dish, with lemon, salad or corn bread. Elsewhere, it works well as a seafood supper or part of a shared table. It provides protein and omega-3 fats, with no carbohydrates. Pair it with plenty of greens, and drain excess oil after cooking for a lighter plate.
How Nutritious Is Anchovy fried in olive oil?
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 fried in olive oil 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 fried in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy fried in olive 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 fried in olive oil Fat Profile
SATURATED
3.84g
MONOUNSATURATED
11.04g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.