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Boiled anchovy (boneless, in water) Calories
Rich in omega-3, high protein, low fat, boiled
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled anchovy (boneless, in water) (30 g) has 39 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 6.1 g of protein, 1.5 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled anchovy (boneless, in water) Nutrition Facts
Selected: 1 piece (medium) · 30 g
39
KCAL / 30G
Carbs
0g
· 0% DV
Protein
6.1g
· 12% DV
Fat
1.5g
· 2% 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%
Boiled anchovy (boneless, in water) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.1 g | 12% |
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 Boiled anchovy (boneless, in water)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 39 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 20 g | 26 kcal |
| 1 piece (large) | 50 g | 66 kcal |
| 1 serving (medium) | 85 g | 111 kcal |
| 100 g | 100 g | 131 kcal |
| 5 piece (medium) | 100 g | 131 kcal |
| 1 cup (chopped) | 120 g | 157 kcal |
| 1 serving (large) | 150 g | 197 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Boiled anchovy (boneless, in water)
How do you prepare boiled anchovy (boneless, in water)?
Boiled anchovy is made by simmering cleaned, deboned fish briefly in water. Add the fish once the water is boiling and lift it out as soon as the flesh turns opaque and flakes easily; prolonged cooking makes it fall apart.
How should you serve boiled anchovy?
Serve boiled anchovy warm or chilled, with lemon, parsley, or a little olive oil. It also works as a simple salad topping; drain it gently first so the delicate pieces stay intact.
Is boiled anchovy completely free of bones?
Not necessarily. The main backbone is usually removed, but small pin bones or fin fragments can remain even when the fish is sold as boneless. Check each piece carefully, especially before serving it to a child.
Can you eat boiled anchovy cold?
Yes, boiled anchovy can be eaten cold once it has been chilled promptly and kept refrigerated. Add it to a salad or serve it with lemon, but do not leave cooked fish at room temperature for extended periods.
How long does boiled anchovy last in the fridge?
Boiled anchovy keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell or a slippery texture.
Can you freeze boiled anchovy?
Yes, boiled anchovy can be frozen after it has cooled. Pack it airtight to limit freezer burn, thaw it in the refrigerator, and use it soon after thawing; its texture may be softer than when freshly cooked.
How is boiled anchovy different from canned anchovies?
Boiled anchovy is gently cooked in water and usually has a mild, fresh fish flavor. Canned anchovies are commonly salted or packed in oil, so they taste more intense and may be much saltier; check the specific product before substituting.
What does boiled anchovy taste like?
Boiled anchovy has a mild, savory fish flavor and a soft, flaky texture. It is less salty and less intense than the oil-packed or salt-cured anchovies often used in sauces.
Does boiling anchovy destroy its omega-3 fats?
No, boiling does not destroy all of the omega-3 fats in anchovy. Some can move into the cooking water, so using that liquid in a soup or sauce can retain more of what leaches out.
Is boiled anchovy safe to eat during pregnancy?
Yes, thoroughly cooked anchovy is generally a suitable low-mercury fish choice during pregnancy. Use fish that has been safely handled and stored, and follow your clinician's advice if you have an individual restriction on seafood.
Boiled anchovy (boneless, in water) Vitamins & Minerals
Vitamins
B12
2.7µg · 113% DV
Vitamin D
2.1µg · 11% DV
B3
1.26mg · 8% DV
B2
0.07mg · 5% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
66mg · 9% DV
Iodine
9µg · 6% DV
Iron
0.96mg · 5% DV
Potassium ⭐
115mg · 3% DV
Sodium
31mg · 1% DV
Boiled anchovy (boneless, in water) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled anchovy (boneless, in water)
To burn the 39 calories in 1 piece (medium) (30 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 Boiled anchovy (boneless, in water)?
Boiled anchovy (boneless, in water) is fresh anchovy cooked gently in water, with the bones removed. Anchovy is especially associated with the Black Sea coast of Turkey, where it is also commonly fried, grilled or cooked into rice dishes. Boiling gives the fish a soft texture and mild, savoury flavour. Serve it warm or chilled with lemon and herbs, or add it to a salad; it can also work as a simple small plate alongside other seafood.
It is high in protein and relatively low in fat, with 20.3 g of protein per 100 g. Pair it with vegetables and bread or grains for a more substantial meal, and season lightly so the fish’s own flavour comes through.
How Nutritious Is Boiled anchovy (boneless, in water)?
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 Boiled anchovy (boneless, in water) 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 Boiled anchovy (boneless, in water) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled anchovy (boneless, in water) 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
Boiled anchovy (boneless, in water) Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.51g
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.