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Anchovy (raw, cleaned) Calories
Rich in omega-3, high protein, low calorie
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Anchovy (raw, cleaned) (12 g) has 16 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 2.4 g of protein, 0.6 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy (raw, cleaned) Nutrition Facts
Selected: 1 piece (medium) · 12 g
16
KCAL / 12G
Carbs
0g
· 0% DV
Protein
2.4g
· 5% DV
Fat
0.6g
· 1% 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 64% · Fat 36%
Anchovy (raw, cleaned) nutrition facts table · 1 piece (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 2.4 g | 5% |
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 (raw, cleaned)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 16 kcal |
| 1 piece (small) | 8 g | 10 kcal |
| 1 piece (large) | 18 g | 24 kcal |
| 5 piece (medium) | 60 g | 79 kcal |
| 1 cup (medium) | 85 g | 111 kcal |
| 100 g | 100 g | 131 kcal |
| 1 serving (medium) | 100 g | 131 kcal |
| 10 piece (large) | 120 g | 157 kcal |
| 1 serving (large) | 150 g | 197 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Anchovy (raw, cleaned)
How do you cook fresh anchovies?
Fresh anchovies cook quickly: dust them lightly with flour or cornmeal and pan-fry, or roast them in a hot oven. Pat them dry first and avoid crowding the pan so they brown instead of steaming.
Can you eat raw anchovies?
You can eat raw anchovies, but uncooked fish can carry parasites or harmful bacteria. Lemon juice or vinegar does not reliably make them safe; cook fresh anchovies unless they were specifically handled for raw consumption.
How can you tell if fresh anchovies are still good?
Fresh anchovies should smell clean and mildly of the sea, with shiny skin, clear eyes, and firm flesh. Avoid fish with a sour or ammonia-like smell, dull appearance, or flesh that feels unusually soft.
How long do fresh anchovies last in the fridge?
Fresh anchovies keep for about 1–2 days in the refrigerator. Store them covered in the coldest part of the fridge and cook them promptly; discard them if they develop a sour or ammonia-like smell.
Can you freeze fresh anchovies?
Yes, fresh anchovies freeze well when they are cleaned, dried, and sealed in an airtight package. Freeze them while fresh, thaw them in the refrigerator, and use them soon after thawing rather than freezing them again.
Do you eat the bones in fresh anchovies?
Yes, the small bones in cooked anchovies are usually soft enough to eat. Remove any larger or firm bones, and check carefully before serving anchovies to children.
Do fresh anchovies need to be cleaned before cooking?
Yes, whole fresh anchovies are usually gutted before cooking, and the head can be removed if preferred. If your anchovies are already cleaned, check the cavity for any remaining entrails and pat the fish dry.
What is the difference between fresh and canned anchovies?
Fresh anchovies are mild, delicate fish that are usually cooked soon after purchase; canned anchovies are typically salted or preserved in oil and have a much more concentrated, salty flavor. They are not interchangeable in every recipe.
Are anchovies the same as sardines?
No, anchovies and sardines are different fish. Anchovies are generally smaller and have a more intense flavor, while sardines are larger and meatier; fresh anchovies are often cooked whole.
How do you cook fresh anchovies without making the kitchen smell fishy?
Pat fresh anchovies dry, cook them with good ventilation, and clean the pan and surfaces promptly. Roasting them in the oven can spread less lingering oil smell than pan-frying.
Anchovy (raw, cleaned) Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B3
1.68mg · 11% DV
Vitamin D
1.92µg · 10% DV
B2
0.04mg · 3% DV
Minerals
Selenium
4.32µg · 8% DV
Phosphorus
31mg · 4% DV
Iodine
3.6µg · 2% DV
Iron
0.4mg · 2% DV
Potassium ⭐
46mg · 1% DV
Sodium
12mg · 1% DV
Anchovy (raw, cleaned) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy (raw, cleaned)
To burn the 16 calories in 1 piece (medium) (12 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 (raw, cleaned)?
Anchovy (raw, cleaned) refers here to fresh anchovies with the heads and innards removed, not the familiar salted or canned fillets. These small, oily fish are caught across the Mediterranean and Black Sea, and are especially associated with coastal cuisines. Their flesh is tender, with a savoury, slightly briny flavour. Fresh anchovies are often grilled, baked or lightly fried in Mediterranean cooking; elsewhere, preserved anchovies are more commonly used to season sauces and savoury dishes. They are high in protein and provide omega-3 fats; 100 g contains 20.4 g of protein. For a lighter meal, bake or grill them and serve with lemon and vegetables. Cook fresh anchovies thoroughly rather than eating them raw.
How Nutritious Is Anchovy (raw, cleaned)?
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 (raw, cleaned) 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 (raw, cleaned) Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy (raw, cleaned) 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 (raw, cleaned) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.2g
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.