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Fried anchovy salad Calories
Source of protein and omega-3
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried anchovy salad (180 g) has 342 calories. That works out to 190 calories per 100 g. It contains 14.6 g of carbs, 27.4 g of protein, 19.4 g of fat and 2.7 g of fiber. Its 14 µg of B12 covers 585% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fried anchovy salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
342
KCAL / 180G
Carbs
14.6g
· 5% DV
Protein
27.4g
· 55% DV
Fat
19.4g
· 25% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 32% · Fat 51%
Fried anchovy salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 2.97 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 2.7 g | 10% |
| Protein | 27.4 g | 55% |
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 Serving of Fried anchovy salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 342 kcal |
| 1 piece (small) | 12 g | 23 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (small) | 100 g | 190 kcal |
| 10 piece (medium) | 120 g | 228 kcal |
| 1 cup (medium) | 130 g | 247 kcal |
| 15 piece (large) | 180 g | 342 kcal |
| 1 cup (large) | 210 g | 399 kcal |
| 1 serving (large) | 280 g | 532 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Fried anchovy salad
What is in fried anchovy salad?
Fried anchovy salad usually combines crisp, flour-coated anchovies with leafy greens, onion, tomato, and a sharp dressing. There is no single standard recipe, so herbs, cucumber, or other seasonal vegetables may be added.
How do you make fried anchovy salad?
Clean and dry the anchovies, coat them lightly in flour or cornmeal, and pan-fry until cooked and crisp. Let them cool slightly, arrange them over the prepared vegetables, and add the dressing just before serving.
Where does fried anchovy salad come from?
Fried anchovy salad draws on Turkish cooking, especially the Black Sea region, where hamsi is a familiar fish. The salad itself does not have one universally fixed traditional recipe; households vary the vegetables, coating, and dressing.
How do you keep fried anchovy salad from getting soggy?
Keep the dressing and fried anchovies separate from the greens until serving. Drain the fish well after frying and let it cool briefly before assembling; adding hot fish or dressing too early wilts the leaves and softens the coating.
Can you eat the bones in fried anchovy salad?
The tiny bones in small anchovies are generally edible once the fish is thoroughly cooked. If you prefer not to eat them, remove the backbone while cleaning the fish, and take care to check each piece before adding it to the salad.
What dressing goes with fried anchovy salad?
A lemon-and-olive-oil dressing complements fried anchovy salad without masking the fish. A little vinegar or a tart pomegranate dressing also works; use it sparingly and add it at the table to preserve the anchovies' crisp coating.
Can you make fried anchovy salad ahead of time?
You can wash and prepare the vegetables ahead, but fry the anchovies and dress the salad close to serving. Store leftover assembled salad in a covered container in the refrigerator and eat it promptly, since the greens and coating soften.
What should you serve with fried anchovy salad?
Serve fried anchovy salad with crusty bread, lemon wedges, or a light soup. The fish and vegetables already make a substantial combination, so simple sides work better than another rich or fried dish.
Can you use frozen anchovies for fried anchovy salad?
Yes, frozen anchovies can work in fried anchovy salad if they are thawed safely and dried thoroughly before coating. Excess moisture makes hot oil splatter and prevents the flour coating from crisping properly.
Is fried anchovy salad good for you?
Fried anchovy salad provides protein and omega-3 from the fish, along with vegetables, but frying adds fat and can make the dish heavier. Use a modest amount of oil, drain the fish well, and include plenty of greens for a lighter version.
Fried anchovy salad Vitamins & Minerals
Vitamins
B12
14.04µg · 585% DV
B3
8.28mg · 52% DV
B6
0.52mg · 31% DV
Vitamin D
6.12µg · 31% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
382mg · 55% DV
Iodine
58µg · 39% DV
Copper
0.23mg · 26% DV
Potassium ⭐
567mg · 17% DV
Sodium
378mg · 16% DV
Fried anchovy salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried anchovy salad
To burn the 342 calories in 1 serving (medium) (180 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 Fried anchovy salad?
Fried anchovy salad brings together crisp, pan-fried anchovies and fresh salad vegetables. It takes inspiration from hamsi tava, a much-loved way of cooking anchovies in Turkey’s Black Sea region, where the small fish are often coated before frying. Served with greens, the dish balances the anchovies’ savoury richness with a fresh, bright side.
The fish is crisp outside and tender within; lemon, onion and herbs make natural companions. It works as a light lunch or a main meal with bread, and can sit alongside other shared dishes. Fried anchovy salad provides protein and omega-3 fats. For a less oily plate, drain the fish well after cooking and make the salad generous.
How Nutritious Is Fried anchovy salad?
Nutrient density
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 Fried anchovy salad Processed?
NOVA 3
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 Fried anchovy salad Contain Allergens?
Contains these allergens:
Which Diets Is Fried anchovy salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried anchovy salad Fat Profile
SATURATED
2.97g
MONOUNSATURATED
7.65g
POLYUNSATURATED
7.02g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.