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Black Sea anchovy 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 Black Sea anchovy (20 g) has 26 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 4.1 g of protein, 1 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 77% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Black Sea anchovy Nutrition Facts
Selected: 1 piece (medium) · 20 g
26
KCAL / 20G
Carbs
0g
· 0% DV
Protein
4.1g
· 8% 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 65% · Fat 35%
Black Sea anchovy nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 4.1 g | 8% |
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 Black Sea anchovy?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 26 kcal |
| 1 piece (small) | 10 g | 13 kcal |
| 1 piece (large) | 30 g | 39 kcal |
| 1 cup (chopped) | 80 g | 105 kcal |
| 100 g | 100 g | 131 kcal |
| 5 piece (medium) | 100 g | 131 kcal |
| 1 serving (medium) | 120 g | 157 kcal |
| 10 piece (large) | 200 g | 262 kcal |
| 1 serving (large) | 200 g | 262 kcal |
| 1 pack (whole) | 250 g | 328 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Black Sea anchovy
How do you clean Black Sea anchovy?
Remove the head of each Black Sea anchovy, open the belly, and take out the innards. Rinse briefly under cold water, then drain and pat the fish dry before cooking. Dry fish brown more evenly in a pan.
Can you eat the bones in Black Sea anchovy?
Yes, the small bones in cooked Black Sea anchovy are usually soft enough to eat. If you prefer, remove the backbone after cooking; check carefully for bones when serving the fish to children.
How do you keep Black Sea anchovy from falling apart when frying?
Dry Black Sea anchovy thoroughly and let the pan heat before adding the fish. Arrange the pieces in one layer and wait until the undersides are browned before turning them. Frequent handling can break the delicate fish.
When is Black Sea anchovy in season?
Black Sea anchovy is most commonly caught during the autumn and winter fishing season. For fresh fish, look for clear, bright eyes, firm flesh, and a mild sea smell rather than a strong or sour odor.
Can you freeze Black Sea anchovy?
Yes. Clean and dry Black Sea anchovy, divide it into meal-sized portions, and seal it in an airtight freezer bag or container. Thaw it in the refrigerator and cook it soon after thawing; do not refreeze it.
How do you cook Black Sea anchovy in the oven?
Arrange cleaned, dried Black Sea anchovy in a single layer on a baking tray and season lightly. Bake until the flesh is opaque and separates easily. Cooking time varies with the size of the fish and the oven.
Is Black Sea anchovy the same as sardine?
No. Black Sea anchovy is a smaller, slimmer fish than sardine, with a distinct anchovy flavor. Both are oily fish, but they are different species and may need different cooking times in a recipe.
Can you eat Black Sea anchovy raw?
No, eating raw Black Sea anchovy is not a safe choice because raw fish can carry parasites or harmful microbes. Cook it thoroughly, and wash hands and kitchen tools that have touched the raw fish.
What dishes can you make with Black Sea anchovy?
Black Sea anchovy works well pan-fried or baked, and it is also used in regional dishes such as anchovy rice and savory anchovy bread. Serve it with salad, lemon, or bread to make a simple meal.
How should you choose fresh Black Sea anchovy?
Choose Black Sea anchovy with clear eyes, shiny skin, and firm flesh that springs back when lightly pressed. A fresh fish smells clean and mildly of the sea; avoid fish with dull eyes or a strong sour odor.
Black Sea anchovy Vitamins & Minerals
Vitamins
B12
1.84µg · 77% DV
Vitamin D
1.1µg · 6% DV
B3
0.7mg · 4% DV
B5
0.12mg · 2% DV
Minerals
Selenium
7.2µg · 13% DV
Phosphorus
44mg · 6% DV
Iodine
6µg · 4% DV
Zinc
0.24mg · 2% DV
Potassium ⭐
64mg · 2% DV
Sodium
18mg · 1% DV
Black Sea anchovy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Sea anchovy
To burn the 26 calories in 1 piece (medium) (20 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 Black Sea anchovy?
Black Sea anchovy is a small, oily fish caught in the Black Sea, especially associated with Turkey’s cooler months. In Turkish cooking, it is often dusted with cornmeal and pan-fried, or cooked gently as a stew; it also features in hamsili pilav, a rice dish made with anchovies. Serve it hot with lemon, bread and a fresh salad, or enjoy it as part of a larger seafood spread.
It provides substantial protein with no carbohydrates, and its natural oils contribute omega-3 fats. For a lighter meal, bake or steam the fish rather than frying it, and pair it with greens or vegetables.
How Nutritious Is Black Sea 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 Black Sea 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 Black Sea anchovy Contain Allergens?
Contains these allergens:
Which Diets Is Black Sea 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
Black Sea anchovy Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.36g
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.