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Anchovy, pan-fried (low oil) Calories
Rich in omega-3, high protein, low oil preparation
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Anchovy, pan-fried (low oil) has 165 calories. It contains 0 g of carbs, 22.5 g of protein, 7.2 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
165
KCAL / 100G
Carbs
0g
· 0% DV
Protein
22.5g
· 45% DV
Fat
7.2g
· 9% 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 58% · Fat 42%
Anchovy, pan-fried (low oil) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.7 g | 9% |
| Trans fat | 0 g | |
| Sodium | 350 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.5 g | 45% |
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 | 165 kcal |
| 1 piece (medium) | 12 g | 20 kcal |
| 5 piece (small) | 60 g | 99 kcal |
| 1 serving (small) | 70 g | 115 kcal |
| 1 cup (medium) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 10 piece (large) | 120 g | 198 kcal |
| 1 serving (large) | 150 g | 248 kcal |
| 1 serving (extra large) | 200 g | 330 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Anchovy, pan-fried (low oil)
How do you make anchovy, pan-fried (low oil)?
To make anchovy, pan-fried (low oil), clean and thoroughly dry the fish, then arrange them in a single layer in a lightly oiled, hot pan. Cook until browned before turning gently; crowding the pan makes the anchovies steam instead of crisp.
Do you need to coat anchovy, pan-fried (low oil), in flour?
No, anchovy, pan-fried (low oil), does not need a flour coating. A light dusting of cornmeal or flour gives the outside a crisp finish, but for the lowest-oil preparation, cook the dried fish directly in a lightly greased nonstick pan.
Should you remove the bones from anchovy, pan-fried (low oil)?
No, you do not have to remove the bones from small anchovy, pan-fried (low oil); they are often eaten whole once cooked. If the fish are large or you prefer a boneless bite, remove the backbone before frying.
How do you stop anchovy, pan-fried (low oil), from sticking to the pan?
To stop anchovy, pan-fried (low oil), from sticking, preheat the pan, use a thin film of oil, and dry the fish well. Leave them untouched until the first side browns, then loosen them gently with a thin spatula.
Can you make anchovy, pan-fried (low oil), with frozen anchovies?
Yes, anchovy, pan-fried (low oil), can be made with frozen fish. Thaw the anchovies in the refrigerator, drain them thoroughly, and pat them dry before cooking; excess moisture makes them steam and break apart in the pan.
How do you clean anchovies for anchovy, pan-fried (low oil)?
For anchovy, pan-fried (low oil), remove the head and pull out the innards; you can also remove the backbone if you want boneless fish. Rinse briefly under cold water, drain, and dry well rather than leaving the anchovies soaking.
What oil is best for anchovy, pan-fried (low oil)?
A neutral oil that tolerates frying, such as sunflower or canola oil, works well for anchovy, pan-fried (low oil). Use just enough to coat the pan, and do not let the oil smoke, which can spoil the flavor.
How should you store leftover anchovy, pan-fried (low oil)?
Store leftover anchovy, pan-fried (low oil), in a covered container in the refrigerator once it has cooled, and eat it within a few days. Reheat it in a pan or oven for a firmer texture; microwaving can make it soft and strongly scented.
Is anchovy, pan-fried (low oil), different from deep-fried anchovies?
Yes, anchovy, pan-fried (low oil), cooks in a lightly oiled pan, while deep-fried anchovies are submerged in hot oil. Pan-frying gives a less oily result, though the fish may be less uniformly crisp than when fully immersed.
Is anchovy, pan-fried (low oil), healthy to eat?
Yes, anchovy, pan-fried (low oil), can be a nutritious meal because anchovies provide protein and omega-3 fats. Keeping the oil modest and avoiding over-browning helps preserve the fish's flavor; serve it with vegetables for a balanced plate.
Anchovy, pan-fried (low oil) Vitamins & Minerals
Vitamins
B12
9µg · 375% DV
Vitamin D
7µg · 35% DV
B3
4.5mg · 28% DV
B2
0.21mg · 16% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
220mg · 31% DV
Iodine
35µg · 23% DV
Sodium
350mg · 15% DV
Potassium ⭐
320mg · 9% 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 165 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)?
Pan-fried anchovy (low oil) is a simple preparation of small anchovies cooked in a pan with little oil. In Turkey, hamsi is especially associated with the Black Sea coast, where it is a seasonal favourite; cooks may lightly coat the fish in cornmeal before frying, though it can also be cooked without a coating.
The fish turns lightly crisp outside while staying tender, with a savoury, distinctive flavour. It is commonly served as a main dish with lemon, salad, bread or other sides. Anchovies provide protein and omega-3 fats; this low-oil method keeps the added fat modest. Pair it with fresh vegetables for a balanced meal.
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
1.7g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.1g
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.