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Low-oil anchovy kuşu Calories
Source of protein and omega-3
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Low-oil anchovy kuşu (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 15.4 g of carbs, 20.6 g of protein, 12.1 g of fat and 1.3 g of fiber. Its 9.4 µg of B12 covers 390% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Low-oil anchovy kuşu Nutrition Facts
Selected: 3 piece (medium) · 120 g
246
KCAL / 120G
Carbs
15.4g
· 6% DV
Protein
20.6g
· 41% DV
Fat
12.1g
· 16% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 33% · Fat 43%
Low-oil anchovy kuşu nutrition facts table · 3 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 20.6 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 3 Pieces of Low-oil anchovy kuşu?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 120 g | 246 kcal |
| 1 piece (mini) | 30 g | 62 kcal |
| 1 piece (small) | 40 g | 82 kcal |
| 2 piece (medium) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 4 piece (large) | 160 g | 328 kcal |
| 6 piece (large) | 240 g | 492 kcal |
| 1 serving (large) | 250 g | 513 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Low-oil anchovy kuşu
What is low-oil anchovy kuşu?
Low-oil anchovy kuşu is a Turkish anchovy dish made by folding or sandwiching anchovies around a filling, commonly onion and parsley, then coating and cooking them. The low-oil version uses less frying oil or is baked instead.
Where does low-oil anchovy kuşu come from?
Low-oil anchovy kuşu is based on hamsi kuşu, a traditional dish associated with Turkey’s Black Sea region, where anchovies are a familiar staple. Recipes vary from household to household, especially in the filling and coating.
Why is low-oil anchovy kuşu called “kuşu”?
The name refers to the bird-like shape formed when anchovies are folded around a filling. The fish are closed into small parcels before cooking; the name does not mean that the dish contains poultry.
How do you clean anchovies for low-oil anchovy kuşu?
Remove each anchovy’s head and backbone, then open the fish into a fillet while keeping the two sides joined if possible. Rinse briefly and pat dry; dry fish are easier to fill, fold, and coat without breaking.
What filling is used in low-oil anchovy kuşu?
Onion and parsley are common filling ingredients for low-oil anchovy kuşu. Finely chop them and use only a small amount between the fish so the parcels close neatly; some home recipes add herbs or seasoning.
Can you make low-oil anchovy kuşu in an air fryer?
Yes, low-oil anchovy kuşu can be cooked in an air fryer. Arrange the coated parcels in a single layer, brush or spray them lightly with oil, and cook until the fish is opaque and the coating is crisp.
Can you make low-oil anchovy kuşu with frozen anchovies?
Yes, thawed anchovies can work for low-oil anchovy kuşu, provided they are fully thawed and patted dry first. Excess moisture makes the coating soggy and the fish harder to fold around the filling.
What should you serve with low-oil anchovy kuşu?
Serve low-oil anchovy kuşu with lemon and a crisp salad or fresh greens. Rice or bread can make it a fuller meal, while simple sides let the anchovies’ savory flavor remain the focus.
How do you keep low-oil anchovy kuşu from falling apart?
To keep low-oil anchovy kuşu intact, dry the fish well, avoid overfilling, and press the folded edges together gently. Cook in a preheated pan and turn each piece only after its underside has set.
How long does cooked low-oil anchovy kuşu keep in the fridge?
Cooked low-oil anchovy kuşu keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat until hot throughout rather than leaving it at room temperature.
Low-oil anchovy kuşu Vitamins & Minerals
Vitamins
B12
9.36µg · 390% DV
B3
6.12mg · 38% DV
Vitamin D
5.04µg · 25% DV
B6
0.38mg · 22% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
276mg · 39% DV
Copper
0.23mg · 26% DV
Sodium
462mg · 20% DV
Potassium ⭐
372mg · 11% DV
Low-oil anchovy kuşu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil anchovy kuşu
To burn the 246 calories in 3 piece (medium) (120 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 Low-oil anchovy kuşu?
Low-oil anchovy kuşu is a Turkish, especially Black Sea, dish made by folding or sandwiching anchovies around a savoury filling and cooking them with relatively little oil. The filling varies by household; onion, herbs and seasoning are common, and the fish may be coated in cornmeal.
It is crisp at the edges, tender inside, and distinctly savoury. In Turkey it is often served as a main dish with lemon and salad, sometimes alongside corn bread. For English-speaking diners, it works well as a seafood supper or a shared plate with fresh greens. Anchovies make it a source of protein and omega-3; keep the meal lighter by using a measured amount of oil and adding vegetables.
How Nutritious Is Low-oil anchovy kuşu?
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 Low-oil anchovy kuşu 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 Low-oil anchovy kuşu Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil anchovy kuşu 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
Low-oil anchovy kuşu Fat Profile
SATURATED
2.1g
MONOUNSATURATED
4.38g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.