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Anchovy, pan-fried, low oil Calories
Anchovy, pan-fried, low oil
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Anchovy, pan-fried, low oil has 180 calories. It contains 0 g of carbs, 23 g of protein, 9 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, pan-fried, low oil Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
0g
· 0% DV
Protein
23g
· 46% DV
Fat
9g
· 12% 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 53% · Fat 47%
Anchovy, pan-fried, low oil nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23 g | 46% |
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, pan-fried, low oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 180 kcal |
| 1 piece (small) | 20 g | 36 kcal |
| 1 serving (small) | 70 g | 126 kcal |
| 100 g | 100 g | 180 kcal |
| 5 piece (medium) | 100 g | 180 kcal |
| 1 cup (medium) | 120 g | 216 kcal |
| 1 serving (large) | 150 g | 270 kcal |
| 10 piece (large) | 200 g | 360 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Anchovy, pan-fried, low oil
How do you make low-oil pan-fried anchovies?
To make low-oil pan-fried anchovies, pat cleaned fish dry, coat them lightly in cornmeal if you like, and arrange them in one layer in a hot nonstick pan. Cook until browned, then turn gently so the small fish stay intact.
Do low-oil pan-fried anchovies need cornmeal?
No, cornmeal is optional for low-oil pan-fried anchovies. It gives the fish a crisp coating, but you can cook them without it; dry the anchovies well and use a hot nonstick pan to reduce sticking.
Can you eat the bones in low-oil pan-fried anchovies?
Yes, the small bones in well-cooked low-oil pan-fried anchovies are generally edible and may become crisp. Remove them if they feel unpleasant, and check carefully for bones when serving anchovies to children.
How do you stop low-oil pan-fried anchovies from sticking?
Dry the low-oil pan-fried anchovies thoroughly, preheat the pan, and lay them in a single layer. Leave them undisturbed until the underside has browned before turning; moving them too soon can make the fish stick or break apart.
What do you serve with low-oil pan-fried anchovies?
Serve low-oil pan-fried anchovies with lemon, a crisp green salad, or sliced onion and herbs. In Turkish-style meals, greens and corn bread are common accompaniments; vegetables make a fresh contrast to the savory fish.
Can you bake low-oil pan-fried anchovies in the oven instead?
Yes, you can bake low-oil pan-fried anchovies on a lined tray in a single layer. They may be less crisp than pan-fried fish, so dry them well and avoid crowding the tray.
How should you store leftover low-oil pan-fried anchovies?
Refrigerate leftover low-oil pan-fried anchovies promptly in a covered container. Reheat them until steaming hot before eating; an oven or pan can restore more texture than a microwave, though they may not be as crisp as freshly cooked fish.
Can you freeze low-oil pan-fried anchovies?
Yes, cooked low-oil pan-fried anchovies can be frozen in an airtight container, but their texture may soften after thawing. Thaw them in the refrigerator and reheat in a pan or oven for a better finish.
How can you reduce the smell when cooking low-oil pan-fried anchovies?
Ventilate the kitchen while cooking low-oil pan-fried anchovies, and dry the fish before it goes into the pan. Dispose of used oil promptly and wash the pan and cooking surfaces soon after the meal.
Are low-oil pan-fried anchovies a healthy meal?
Low-oil pan-fried anchovies provide protein, and using less oil keeps the preparation lighter than deep-frying. Pair them with vegetables or salad, and go easy on added salt for a balanced meal.
Anchovy, pan-fried, low oil Vitamins & Minerals
Vitamins
B12
9µg · 375% DV
B3
6.5mg · 41% DV
Vitamin D
7µg · 35% DV
Biotin
8µg · 27% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
40µg · 27% DV
Sodium
350mg · 15% DV
Potassium ⭐
350mg · 10% DV
Anchovy, pan-fried, low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy, pan-fried, low oil
To burn the 180 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, pan-fried, low oil?
Anchovy, pan-fried, low oil is a simple preparation of small anchovies cooked in a lightly oiled pan. It is especially associated with Turkey’s Black Sea coast, where fresh hamsi is a familiar part of home cooking and local fish meals. The fish is cooked until lightly browned, with little added oil so its savoury flavour remains central.
Expect a tender centre and a delicate, lightly crisped exterior. In Turkey it is often served with lemon and salad, sometimes alongside bread or corn bread; elsewhere, it also makes an easy main with greens or potatoes. It is protein-rich, providing 23 g per 100 g. For a lighter plate, keep the oil measured and pair it with a fresh salad.
How Nutritious Is Anchovy, pan-fried, low 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, pan-fried, low 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, pan-fried, low oil Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy, pan-fried, low oil 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
Anchovy, pan-fried, low oil Fat Profile
SATURATED
2.2g
MONOUNSATURATED
2.5g
POLYUNSATURATED
2g
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.