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Anchovy (Fried in Olive Oil) Calories
Rich in omega-3, protein source, Mediterranean cuisine
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Anchovy (Fried in Olive Oil) has 210 calories. It contains 0 g of carbs, 20.5 g of protein, 14.5 g of fat and 0 g of fiber. Its 9 µg of B12 covers 375% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Anchovy (Fried in Olive Oil) Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
0g
· 0% DV
Protein
20.5g
· 41% DV
Fat
14.5g
· 19% 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 39% · Fat 61%
Anchovy (Fried in Olive Oil) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.5 g | 41% |
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 Anchovy (Fried in Olive Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 210 kcal |
| 1 piece (small) | 25 g | 53 kcal |
| 1 piece (medium) | 40 g | 84 kcal |
| 1 piece (large) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
| 5 piece (medium) | 125 g | 263 kcal |
| 1 serving (large) | 150 g | 315 kcal |
| 1 serving (extra large) | 200 g | 420 kcal |
| 1 pack (jumbo) | 250 g | 525 kcal |
| 10 piece (large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Anchovy (Fried in Olive Oil)
How do you make anchovies fried in olive oil?
To make anchovies fried in olive oil, clean and thoroughly dry the fish, then lay them in a single layer in warmed olive oil. Cook briefly on both sides, working in batches so the pan stays hot and the anchovies do not steam.
Do you need to gut anchovies before frying them in olive oil?
Usually, yes: remove the head and innards before frying anchovies in olive oil, especially if you want a milder taste and easier eating. Very small anchovies can be cooked whole, but rinse them briefly and dry them well first.
Can you eat the bones in anchovies fried in olive oil?
Yes, the fine bones in small anchovies fried in olive oil are generally edible, particularly when they turn crisp during cooking. Remove any firm backbone you do not enjoy, and check carefully for bones when serving the fish to children.
Are anchovies fried in olive oil the same as sardines?
No. Anchovies and sardines are different small oily fish, with different species, size, and flavor. Anchovies fried in olive oil are usually smaller and more savory; sardines are typically larger and have meatier fillets.
Do anchovies fried in olive oil need flour or breadcrumbs?
No, anchovies fried in olive oil do not require flour or breadcrumbs; they can be cooked plain after being cleaned and dried. A light coating is an optional variation that adds a crisp crust, but it can make the dish heavier.
What should you serve with anchovies fried in olive oil?
Serve anchovies fried in olive oil with lemon, a crisp green salad, or sliced onion to balance their rich, savory flavor. Crusty bread or boiled potatoes also work well when you want a more filling meal.
How do you keep anchovies fried in olive oil from sticking together?
Dry the anchovies thoroughly and fry them in a single layer in hot oil, in batches if needed. Leave them undisturbed until the underside is browned before turning; moving them too soon can break the delicate fish and make it stick.
How long do anchovies fried in olive oil last in the fridge?
Keep anchovies fried in olive oil in a covered container in the refrigerator and eat them within 3–4 days. Refrigerate them promptly after cooking, rather than leaving cooked fish at room temperature, and discard them if their smell or texture changes.
Can you freeze anchovies fried in olive oil?
Yes, you can freeze anchovies fried in olive oil once they have cooled; seal them in an airtight freezer-safe container. Thaw them in the refrigerator and reheat in an oven or pan, though freezing and thawing can soften their crisp coating.
Are anchovies fried in olive oil healthy?
Anchovies fried in olive oil provide protein and omega-3 fats, but frying adds oil and makes the dish richer than simply cooked fish. Drain the fish well after cooking and pair it with vegetables for a balanced meal.
Anchovy (Fried in Olive Oil) Vitamins & Minerals
Vitamins
B12
9µg · 375% DV
B3
4.5mg · 28% DV
B6
0.3mg · 18% DV
B2
0.2mg · 15% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
40µg · 27% DV
Sodium
350mg · 15% DV
Potassium ⭐
320mg · 9% DV
Anchovy (Fried in Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy (Fried in Olive Oil)
To burn the 210 calories in 100 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 (Fried in Olive Oil)?
Anchovy fried in olive oil is a simple preparation of small, flavourful fish, familiar in Turkish and wider Mediterranean cooking. The fish cooks quickly, becoming lightly crisp on the outside while staying tender inside, with the olive oil adding a savoury, rounded note. It is usually served hot with lemon and fresh greens; in Turkey, it may also come with onion and corn bread, as a main dish or a shared plate.
It provides protein and omega-3 fats, with no carbohydrates. For a lighter meal, drain the fish well after cooking and pair it with a generous salad.
How Nutritious Is Anchovy (Fried in Olive Oil)?
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 (Fried in Olive Oil) 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 Anchovy (Fried in Olive Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy (Fried in Olive Oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Anchovy (Fried in Olive Oil) Fat Profile
SATURATED
2.8g
MONOUNSATURATED
7.2g
POLYUNSATURATED
3.4g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.