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Baked Anchovy (No Oil, No Salt) Calories
Omega-3 source, low fat, no salt, high protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Anchovy (No Oil, No Salt) (25 g) has 33 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 5.6 g of protein, 1 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Anchovy (No Oil, No Salt) Nutrition Facts
Selected: 1 piece (medium) · 25 g
33
KCAL / 25G
Carbs
0g
· 0% DV
Protein
5.6g
· 11% DV
Fat
1g
· 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 71% · Fat 29%
Baked Anchovy (No Oil, No Salt) nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 g | 11% |
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 Baked Anchovy (No Oil, No Salt)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 33 kcal |
| 1 piece (small) | 15 g | 20 kcal |
| 1 piece (large) | 40 g | 52 kcal |
| 100 g | 100 g | 131 kcal |
| 1 serving (medium) | 100 g | 131 kcal |
| 5 piece (medium) | 125 g | 164 kcal |
| 1 serving (large) | 150 g | 197 kcal |
| 1 serving (extra large) | 200 g | 262 kcal |
| 10 piece (large) | 250 g | 328 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Baked Anchovy (No Oil, No Salt)
How do you make oil-free, salt-free baked anchovies?
To make oil-free, salt-free baked anchovies, clean and dry the fish, arrange them in a single layer on parchment, and bake until the flesh turns opaque. Add lemon, garlic, or herbs for flavor without relying on salt or oil.
Do you need to gut fresh anchovies before baking them without oil or salt?
Usually, yes: remove the heads and entrails, then rinse the anchovies briefly and pat them very dry before baking. Very small anchovies are sometimes cooked whole, but cleaning them first gives a milder flavor and a more pleasant texture.
Can you eat the bones in oil-free, salt-free baked anchovies?
Yes, the fine bones in small oil-free, salt-free baked anchovies are generally soft enough to eat. Larger anchovies may have a more noticeable backbone, which you can remove; check carefully for bones before serving them to children.
Why do oil-free, salt-free baked anchovies turn mushy?
Oil-free, salt-free baked anchovies can turn mushy if they are wet, crowded on the tray, or cooked too gently. Pat them dry, leave space between them, and use a properly heated oven so moisture can escape rather than collect around the fish.
Can oil-free, salt-free baked anchovies get crispy without oil?
They can brown, but oil-free, salt-free baked anchovies are less likely to become as crisp as fried fish. Dry the fish thoroughly, spread it in one layer, and try a very light cornmeal coating; avoid crowding the tray.
Which herbs go well with oil-free, salt-free baked anchovies?
Lemon, parsley, oregano, garlic, and black pepper pair well with oil-free, salt-free baked anchovies. Add delicate fresh herbs after baking so their flavor stays bright, or use dried oregano before cooking for a more pronounced aroma.
What should you serve with oil-free, salt-free baked anchovies?
Serve oil-free, salt-free baked anchovies with a crisp green salad, roasted vegetables, or crusty bread. Lemon wedges and a parsley salad bring freshness, while potatoes or grains make the meal more substantial.
How should you store leftover oil-free, salt-free baked anchovies?
Refrigerate leftover oil-free, salt-free baked anchovies promptly in a covered container and eat them within a day or two. Reheat them briefly in the oven; microwaving can make their texture soft and release a stronger fish aroma.
Are oil-free, salt-free baked anchovies healthy to eat?
Yes, oil-free, salt-free baked anchovies provide protein and omega-3 fats without added cooking oil or salt. They can fit into a balanced meal, though people with a fish allergy should avoid them because anchovies are fish.
Can you freeze oil-free, salt-free baked anchovies?
Yes, you can freeze oil-free, salt-free baked anchovies in an airtight freezer-safe container once they have cooled. Thaw them in the refrigerator and reheat until hot; their texture may be softer than when freshly baked.
Baked Anchovy (No Oil, No Salt) Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
Vitamin D
1.75µg · 9% DV
B3
1.05mg · 7% DV
B2
0.06mg · 5% DV
Minerals
Selenium
9µg · 16% DV
Phosphorus
55mg · 8% DV
Iodine
10µg · 7% DV
Iron
0.73mg · 4% DV
Potassium ⭐
96mg · 3% DV
Sodium
26mg · 1% DV
Baked Anchovy (No Oil, No Salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Anchovy (No Oil, No Salt)
To burn the 33 calories in 1 piece (medium) (25 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 Baked Anchovy (No Oil, No Salt)?
Baked Anchovy (No Oil, No Salt) is anchovy cooked in the oven without added oil or salt. In Turkey, hamsi—particularly associated with the Black Sea coast—is a seasonal favourite, commonly served at home during the cooler months. Anchovies are also familiar across Mediterranean and coastal cuisines, where they may be baked, grilled or fried.
Oven-baked fish is tender with lightly browned edges. Serve it with lemon, parsley and onion, alongside salad or bread; herbs and citrus bring extra flavour without needing salt. It is high in protein and relatively low in fat, making it a satisfying main dish for a simple seafood meal.
How Nutritious Is Baked Anchovy (No Oil, No Salt)?
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 Baked Anchovy (No Oil, No Salt) 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 Baked Anchovy (No Oil, No Salt) Contain Allergens?
Contains these allergens:
Which Diets Is Baked Anchovy (No Oil, No Salt) 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
Baked Anchovy (No Oil, No Salt) Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.4g
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.