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Anchovy pan-fried in oil Calories
Rich in omega-3, high protein, pan-fried fish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Anchovy pan-fried in oil (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 2.4 g of carbs, 24.6 g of protein, 16.2 g of fat and 0 g of fiber. Its 11.4 µg of B12 covers 475% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy pan-fried in oil Nutrition Facts
Selected: 1 serving (medium) · 120 g
252
KCAL / 120G
Carbs
2.4g
· 1% DV
Protein
24.6g
· 49% DV
Fat
16.2g
· 21% 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 4% · Protein 39% · Fat 57%
Anchovy pan-fried in oil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 pan-fried in oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (medium) | 12 g | 25 kcal |
| 5 piece (small) | 60 g | 126 kcal |
| 1 serving (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 cup (medium) | 100 g | 210 kcal |
| 10 piece (medium) | 120 g | 252 kcal |
| 1 serving (large) | 180 g | 378 kcal |
| 15 piece (large) | 180 g | 378 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Anchovy pan-fried in oil
How do you cook anchovy pan-fried in oil?
To cook anchovy pan-fried in oil, clean and dry the fish, coat them lightly in flour if you like, then fry in a single layer in a hot pan. Turn them once the underside is browned and releases easily; cook until the flesh is opaque.
Do you need to gut anchovy pan-fried in oil before cooking?
Yes, gut the anchovies before making anchovy pan-fried in oil, even if you leave the heads on. Removing the innards helps avoid a bitter taste. Rinse briefly and pat the fish thoroughly dry so they brown rather than steam.
Can you eat the bones in anchovy pan-fried in oil?
Yes, the small bones in anchovy pan-fried in oil are usually edible once cooked and are often eaten with the fish. If you prefer to remove them, open the cooked fish along its back and lift out the backbone; check carefully when serving children.
Why does anchovy pan-fried in oil fall apart in the pan?
Anchovy pan-fried in oil can fall apart if the fish are wet, the pan is not hot enough, or you turn them before the underside has set. Dry the anchovies well, avoid overcrowding, and wait until they release from the pan before flipping.
What flour is best for anchovy pan-fried in oil?
Cornmeal is a popular choice for anchovy pan-fried in oil because it gives the fish a crisp coating and is traditional in Turkish-style hamsi tava. Plain flour also works; shake off the excess before frying to keep the oil from becoming coated in loose flour.
Do you eat the head and skin of anchovy pan-fried in oil?
The skin of anchovy pan-fried in oil is edible and often turns pleasantly crisp. The head can be cooked too, but many people remove it before frying. Whether you leave it on or not, clean out the innards first.
What does anchovy pan-fried in oil taste like?
Anchovy pan-fried in oil tastes savory and distinctly fishy, with a crisp exterior and tender flesh when freshly cooked. Its flavor is usually milder than that of salted, cured anchovies; lemon and fresh herbs make a simple, bright accompaniment.
What should you serve with anchovy pan-fried in oil?
Serve anchovy pan-fried in oil with lemon and a fresh salad, such as greens, tomato, or onion. Cornbread is a traditional partner in Turkey, where hamsi tava is popular; lighter sides balance the crisp, oily fish.
How do you keep anchovy pan-fried in oil crispy when reheating it?
Reheat anchovy pan-fried in oil in a hot oven or air fryer rather than a microwave, which tends to soften the coating. Spread the fish in one layer and heat until hot throughout. The coating may not become quite as crisp as when freshly fried.
Can you freeze anchovy pan-fried in oil?
Yes, you can freeze anchovy pan-fried in oil after it has cooled, packed in an airtight container. Thaw it in the refrigerator and reheat until hot throughout. Freezing can soften the coating, so freshly cooked anchovies have the best texture.
Anchovy pan-fried in oil Vitamins & Minerals
Vitamins
B12
11.4µg · 475% DV
Vitamin D
8.4µg · 42% DV
B3
5.04mg · 32% DV
B2
0.26mg · 20% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Sodium
420mg · 18% DV
Potassium ⭐
420mg · 12% DV
Anchovy pan-fried in oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy pan-fried in oil
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.
What is Anchovy pan-fried in oil?
Anchovy pan-fried in oil is a simple way of cooking hamsi, the small anchovy closely associated with Turkey’s Black Sea coast. The fish is often coated lightly in cornmeal before being arranged in a pan and cooked in oil, though it can also be fried without a coating.
It is savoury and tender inside, with a crisp surface when freshly cooked. In Turkey, it is commonly served with lemon, onion and greens, alongside bread or cornbread, especially during the anchovy season. This is a protein-rich fish dish that also provides omega-3 fats. For a lighter meal, use just enough oil to cook the fish and pair it with a generous salad.
How Nutritious Is Anchovy pan-fried 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 pan-fried in 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 pan-fried in oil Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy pan-fried 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 pan-fried in oil Fat Profile
SATURATED
3.24g
MONOUNSATURATED
6.24g
POLYUNSATURATED
3.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.