Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pan-fried anchovy Calories
High in protein, omega-3 and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Pan-fried anchovy has 210 calories. It contains 0 g of carbs, 28 g of protein, 10.5 g of fat and 0 g of fiber. Its 8.9 µg of B12 covers 371% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Pan-fried anchovy?
Pan-fried anchovy is a familiar preparation in Turkey, especially around the Black Sea, where small cleaned fish are often coated lightly in cornmeal and cooked in a pan. The coating turns crisp while the flesh stays tender, with the anchovies’ savoury, distinctly sea-salty flavour. In Turkey they’re commonly served as a main meal with lemon, bread, salad or sliced onion; elsewhere, they also work well as a simple shared plate or alongside vegetables.
Anchovies provide plenty of protein—28 g per 100 g—and the pan-frying adds fat. For a lighter plate, use just enough oil to cook them and serve with a generous salad.
Pan-fried anchovy Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
0g
· 0% DV
Protein
28g
· 56% DV
Fat
10.5g
· 13% 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 54% · Fat 46%
Pan-fried anchovy Vitamins & Minerals
Vitamins
B12
8.9µg · 371% DV
B3
7.8mg · 49% DV
B6
0.45mg · 26% DV
B5
0.9mg · 18% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
320mg · 46% DV
Iodine
32µg · 21% DV
Zinc
2mg · 18% DV
How Nutritious Is Pan-fried 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.
Pan-fried anchovy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried anchovy
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.
Is Pan-fried 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 Pan-fried anchovy Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried 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
Pan-fried anchovy Fat Profile
SATURATED
2.1g
MONOUNSATURATED
3.4g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Compare Pan-fried anchovy
Foods Similar to Pan-fried anchovy
Frequently Asked Questions About Pan-fried anchovy
How do you make pan-fried anchovy crispy?
For crispy pan-fried anchovy, dry the fish thoroughly, coat it lightly in cornmeal or flour, and fry in a hot pan without crowding it. Turn each fish only after the first side has browned, then drain it briefly so the coating stays crisp.
Can you eat the bones in pan-fried anchovy?
Yes, the small bones in well-cooked pan-fried anchovy are usually edible, especially when the fish is fried until crisp. If you prefer not to eat them, ask for the anchovies to be cleaned and butterflied before cooking, or remove the backbone at the table.
Is pan-fried anchovy made with fresh anchovies or canned anchovies?
Pan-fried anchovy is normally made with fresh or thawed whole anchovies, not canned anchovies. Canned anchovies are already salted and cured, so they are much stronger in flavor and are generally used as a seasoning rather than fried as whole fish.
Do you need to gut anchovies for pan-fried anchovy?
Yes, pan-fried anchovy is usually made with cleaned fish: remove the entrails and rinse out any residue, while leaving the small bones if you like. Small anchovies are sometimes cooked whole, but cleaning them first gives a milder flavor and a neater result.
Why does pan-fried anchovy fall apart in the pan?
Pan-fried anchovy can fall apart if the fish is wet, the pan is overcrowded, or you try to turn it before the underside has browned. Pat the anchovies dry, give them room, and use a thin spatula to turn them gently once they release from the pan.
What do you serve with pan-fried anchovy?
Pan-fried anchovy pairs well with lemon, a crisp salad, and bread or potatoes. In coastal Turkish-style meals, it is often served with greens, onion, and corn bread. Fresh, acidic sides balance the fish’s savory fried coating.
Can you make pan-fried anchovy with frozen fish?
Yes, pan-fried anchovy works with frozen fish once it has thawed completely in the refrigerator. Drain and pat the anchovies dry before coating or frying them; excess water can make hot oil splatter and leave the fish soft instead of crisp.
How should you store and reheat leftover pan-fried anchovy?
Store leftover pan-fried anchovy in a covered container in the refrigerator and eat it soon. Reheat it in a skillet or oven to bring back some crispness; a microwave is convenient but tends to soften the coating. Discard fish left at room temperature for a long time.
What does pan-fried anchovy taste like?
Pan-fried anchovy tastes savory and distinctly fishy, with a crisp exterior and tender flesh when cooked well. Fresh anchovies are usually milder than cured anchovies from a tin. Lemon or another bright, acidic accompaniment can balance the rich fried flavor.
How can you reduce the smell when cooking pan-fried anchovy?
To reduce the smell of pan-fried anchovy, ventilate the kitchen, use an extractor fan, and avoid overheating the oil. Dry the fish before frying, then wash the pan and nearby surfaces promptly. A fresh lemon served with the fish can brighten its flavor, though it will not remove cooking odors.
Have another question about Pan-fried anchovy?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.