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Oven-Steamed Anchovy Calories
Rich in omega-3, low calorie, high protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-Steamed Anchovy (40 g) has 52 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 8.2 g of protein, 2.1 g of fat and 0 g of fiber. Its 3.7 µg of B12 covers 153% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-Steamed Anchovy Nutrition Facts
Selected: 1 piece (medium) · 40 g
52
KCAL / 40G
Carbs
0g
· 0% DV
Protein
8.2g
· 16% DV
Fat
2.1g
· 3% 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 63% · Fat 37%
Oven-Steamed Anchovy nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.2 g | 16% |
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 Medium Oven-Steamed Anchovy?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 52 kcal |
| 1 piece (small) | 25 g | 33 kcal |
| 1 piece (large) | 60 g | 79 kcal |
| 100 g | 100 g | 131 kcal |
| 1 serving (medium) | 120 g | 157 kcal |
| 1 cup (chopped) | 150 g | 197 kcal |
| 5 piece (medium) | 200 g | 262 kcal |
| 1 serving (large) | 200 g | 262 kcal |
| 1 pack (whole) | 250 g | 328 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Oven-Steamed Anchovy
How do you make oven-steamed anchovy?
Oven-steamed anchovy is made by layering cleaned anchovies with sliced onion and, if desired, tomato, then baking them covered with a little liquid. Keep added water modest: the fish and vegetables release moisture as they cook.
How long does oven-steamed anchovy take to cook?
Oven-steamed anchovy usually takes about 20–25 minutes in a 180°C (350°F) oven. The exact time depends on the size of the fish and the baking dish; it is ready when the flesh turns opaque and separates easily.
Do you need to gut anchovies for oven-steamed anchovy?
Yes, clean the anchovies before making oven-steamed anchovy by removing the heads and innards, then rinse them briefly under cold water. Drain them well before layering so the dish does not become watery.
What is the difference between oven-steamed anchovy and fried anchovies?
Oven-steamed anchovy cooks gently with onion and a little moisture, while fried anchovies are usually coated in flour and cooked in hot oil. The oven-steamed version is softer and juicier rather than crisp and browned.
Can you eat the bones in oven-steamed anchovy?
Yes, the small bones in oven-steamed anchovy often soften during cooking and are commonly eaten with the fish. If the fish are larger or you find bones uncomfortable, lift out the backbone before serving.
Can you make oven-steamed anchovy with frozen anchovies?
Yes, thaw anchovies in the refrigerator before making oven-steamed anchovy, then drain them thoroughly. Excess thawing liquid can make the dish watery, and baking the fish while still frozen may leave it unevenly cooked.
Why does oven-steamed anchovy turn out watery?
Oven-steamed anchovy can turn watery because the fish and vegetables release liquid as they bake. Drain the cleaned fish well, use less tomato and added water, and uncover the dish near the end if you want some moisture to evaporate.
What vegetables go with oven-steamed anchovy?
Onion is a classic addition to oven-steamed anchovy, and tomato, green pepper, parsley, or lemon can also be used. Slice vegetables thinly and use them sparingly so they complement rather than overwhelm the anchovies.
What should you serve with oven-steamed anchovy?
Serve oven-steamed anchovy with crusty bread, a fresh green salad, or lemon-dressed onions. Rice is another option when you want a more filling meal, and bread is useful for soaking up the savory cooking juices.
Can you reheat leftover oven-steamed anchovy?
Yes, refrigerate leftover oven-steamed anchovy in a covered container and reheat it until hot throughout. Cool it promptly rather than leaving it out for an extended period, and avoid repeatedly reheating the same portion.
Oven-Steamed Anchovy Vitamins & Minerals
Vitamins
B12
3.68µg · 153% DV
B3
1.68mg · 11% DV
B2
0.09mg · 7% DV
Vitamin D
1.04µg · 5% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
88mg · 13% DV
Iodine
14µg · 9% DV
Zinc
0.68mg · 6% DV
Potassium ⭐
153mg · 5% DV
Sodium
42mg · 2% DV
Oven-Steamed Anchovy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Steamed Anchovy
To burn the 52 calories in 1 piece (medium) (40 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 Oven-Steamed Anchovy?
Oven-steamed anchovy is a Turkish preparation, especially associated with the Black Sea coast, where fresh anchovies are gently cooked under cover with ingredients such as onion, tomato and lemon. The fish steams in its own moisture, so it stays tender rather than developing the crisp coating of fried anchovies; exact additions vary by household.
Serve it hot as a main course, often with bread and a simple salad. Its flavour is savoury and distinctly fish-forward, balanced by the sweetness of softened onion and the brightness of lemon. It is protein-rich, with 20.4 g of protein per 100 g. For a lighter meal, keep added oil modest and pair it with vegetables or salad.
How Nutritious Is Oven-Steamed Anchovy?
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 Oven-Steamed Anchovy 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 Oven-Steamed Anchovy Contain Allergens?
Contains these allergens:
Which Diets Is Oven-Steamed Anchovy 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
Oven-Steamed Anchovy Fat Profile
SATURATED
0.52g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.72g
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.