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Popular Black Sea fried anchovy dish, rich in protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Anchovy Kuzu (Turkish fried anchovy rolls) (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 9.6 g of carbs, 24 g of protein, 13.2 g of fat and 0.8 g of fiber. Its 10.2 µg of B12 covers 425% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
9.6g
· 3% DV
Protein
24g
· 48% DV
Fat
13.2g
· 17% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 38% · Fat 47%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 0.8 g | 3% |
| Protein | 24 g | 48% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (small) | 25 g | 53 kcal |
| 2 piece (medium) | 50 g | 105 kcal |
| 1 serving (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 4 piece (medium) | 100 g | 210 kcal |
| 6 piece (large) | 150 g | 315 kcal |
| 1 serving (large) | 180 g | 378 kcal |
Calculated from 210 calories per 100 g.
Anchovy kuzu is a Turkish Black Sea dish made by folding or pairing cleaned anchovies, often around a parsley-and-onion filling, then coating and frying them. Recipes vary, but the anchovies are usually deboned first.
Anchovy kuzu commonly has a simple filling of chopped parsley and onion between deboned anchovies. Some home recipes change the herbs or leave out the filling, so the exact ingredients depend on the regional or family version.
No. Anchovy kuzu is typically folded around a filling before frying, while hamsi tava is usually anchovies coated in flour and fried without a filling. Both are Turkish anchovy dishes, but their preparation and texture differ.
Traditional anchovy kuzu is usually made with the anchovies’ backbone removed, making the fish easier to fold around the filling. Check each piece for small pin bones while preparing it, especially if serving children.
Anchovy kuzu recipes may use wheat flour, cornmeal, or a combination for coating; the choice varies by cook and region. Cornmeal gives the outside a coarser texture, while wheat flour makes a finer coating.
Yes, you can cook anchovy kuzu in an air fryer, though it may not have exactly the same crust as the pan-fried version. Arrange the pieces in a single layer, brush them lightly with oil, and turn them carefully.
Anchovy kuzu is associated with Turkey’s Black Sea region, where anchovies are a familiar part of local cooking. Its name and exact preparation can differ between households, but the dish is generally made with cleaned, deboned anchovies.
To keep anchovy kuzu closed, use a small amount of well-drained filling and press the paired anchovies together gently before coating them. Fry in hot oil and avoid moving the pieces until the first side has set.
Serve anchovy kuzu with a crisp green salad, lemon, or fresh herbs to balance its fried coating. Bread or a simple vegetable side also works; avoid covering the delicate anchovy flavor with a heavy sauce.
Refrigerate leftover anchovy kuzu promptly in a covered container and eat it the next day. Reheat until steaming hot throughout; an oven or air fryer can help restore some crispness better than a microwave.
Vitamins
B12
10.2µg · 425% DV
B3
5.04mg · 32% DV
B5
0.84mg · 17% DV
B2
0.22mg · 17% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
38µg · 25% DV
Sodium
492mg · 21% DV
Potassium ⭐
384mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 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.
Anchovy kuzu, known in Turkey as hamsi kuşu, is a Black Sea dish made by sandwiching an herb filling—often including parsley and spring onion—between anchovy fillets, then coating and frying them. Recipes vary from household to household, and the coating may use cornmeal.
It is usually served hot with lemon and salad, either as a main dish or as part of a shared meal. In Turkey, it is a familiar way to enjoy the region’s seasonal anchovies; elsewhere, you may find it in Turkish restaurants or make it at home. It provides 20 g of protein per 100 g, while frying adds fat. For a lighter plate, use less oil and serve with plenty of greens.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
2.4g
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.