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Anchovy Calories
Small, oily fish, rich in omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Anchovy (10 g) has 13 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 2 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy Nutrition Facts
Selected: 1 piece (medium) · 10 g
13
KCAL / 10G
Carbs
0g
· 0% DV
Protein
2g
· 4% DV
Fat
0.5g
· 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 nutrition facts table · 1 piece (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 2 g | 4% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 10 g | 13 kcal |
| 1 piece (small) | 5 g | 7 kcal |
| 1 piece (large) | 15 g | 20 kcal |
| 1 serving (medium) | 30 g | 39 kcal |
| 5 piece (medium) | 50 g | 66 kcal |
| 1 can (small) | 50 g | 66 kcal |
| 1 pack (medium) | 80 g | 105 kcal |
| 100 g | 100 g | 131 kcal |
| 1 can (large) | 100 g | 131 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Anchovy
What are anchovies?
Anchovies are small, oily saltwater fish. They’re sold fresh as well as cured in salt or packed in oil, and the cured fillets are often used in small amounts to add a savory, salty depth to sauces and other dishes.
What do anchovies taste like?
Anchovies taste savory and distinctly fishy, with a stronger salty flavor when they’re cured. When stirred into a warm sauce, they often melt away and add depth rather than making the whole dish taste strongly of fish.
Are anchovies the same as sardines?
No. Anchovies and sardines are different kinds of small oily fish, though both are commonly sold in tins. Anchovies are generally smaller and more intensely salty when cured; sardines are usually larger and served as whole fish or fillets.
How do you use anchovies in cooking?
Use anchovies in pasta sauces, dressings, stews, and savory toppings. Chop or melt a fillet into warm oil to spread its flavor through a dish, or serve it whole on toast. Taste before adding salt, since cured anchovies can be very salty.
Why are anchovies used in Caesar salad?
Anchovies add a salty, savory depth to Caesar dressing. They’re usually mashed into a paste with garlic and other dressing ingredients, so their flavor blends in rather than leaving noticeable pieces of fish.
How do you make anchovies less salty?
Rinse salt-cured anchovies or briefly soak the fillets in cold water, then pat them dry. A long soak can wash away much of their flavor. If the anchovies are packed in oil, drain them and taste before adding extra salt.
Can you eat anchovy bones?
Yes, the small, soft bones in anchovy fillets are generally edible. For fresh whole anchovies, you can remove the backbone by opening the fish and pulling it out gently; smaller bones usually soften during cooking.
How should you store anchovies after opening?
Keep opened anchovies refrigerated in a clean, covered container. For fillets packed in oil, keep them submerged in the oil; for salt-cured anchovies, follow the package directions. Use them promptly and discard them if their smell or appearance changes.
Can you freeze fresh anchovies?
Yes. Clean and dry fresh anchovies, divide them into meal-sized portions, and seal them in an airtight freezer-safe package. Thaw them in the refrigerator and cook them soon afterward; don’t refreeze fish once it has thawed.
Can you eat raw anchovies?
Raw anchovies can carry parasites or harmful microbes, and lemon juice does not make them safe. Cook them thoroughly, or use fish specifically handled and frozen for raw consumption. Salt-curing alone should not be assumed to make every anchovy safe to eat uncooked.
Anchovy Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B3
1.4mg · 9% DV
Vitamin D
1.6µg · 8% DV
Biotin
1µg · 3% DV
Minerals
Selenium
3.6µg · 7% DV
Phosphorus
26mg · 4% DV
Iodine
4µg · 3% DV
Iron
0.46mg · 3% DV
Potassium ⭐
38mg · 1% DV
Sodium
10mg · 0% DV
Anchovy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy
To burn the 13 calories in 1 piece (medium) (10 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?
Anchovy here refers to the small fillets cured in salt and commonly kept in oil, rather than fresh fish. The curing gives them a concentrated, savoury flavour and a soft texture that readily breaks apart. They are usually used sparingly: a little can season a whole dish.
In places where anchovies are familiar, they are stirred into sauces and dressings, added to pasta or pizza, or served on toast; elsewhere, they work well as a punchy addition to salads and appetisers. Anchovies are protein-rich and contain no carbohydrates, with omega-3 fats as part of their nutritional profile. Pair them with lemon, tomatoes or leafy vegetables, and use less added salt in the rest of the dish.
How Nutritious Is Anchovy?
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 Processed?
NOVA 1
Unprocessed
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 Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy 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 Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.16g
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.