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Pan-fried anchovy in olive oil Calories
Pan-fried anchovy in olive oil
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Pan-fried anchovy in olive oil has 210 calories. It contains 0 g of carbs, 22.5 g of protein, 13.5 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.
Pan-fried anchovy in olive oil Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
0g
· 0% DV
Protein
22.5g
· 45% DV
Fat
13.5g
· 17% 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 43% · Fat 57%
Pan-fried anchovy in olive oil nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0 g | |
| Sodium | 380 mg | 17% |
| 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 Pan-fried anchovy in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 210 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 1 piece (large) | 30 g | 63 kcal |
| 1 serving (small) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
| 5 piece (medium) | 100 g | 210 kcal |
| 1 serving (large) | 150 g | 315 kcal |
| 10 piece (large) | 200 g | 420 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Pan-fried anchovy in olive oil
How do you make pan-fried anchovy in olive oil?
To make pan-fried anchovy in olive oil, pat cleaned anchovies dry, heat a thin layer of oil in a skillet, and arrange the fish in one layer. Cook over medium heat, turning once, until opaque and cooked through; work in batches rather than crowding the pan.
How do you keep pan-fried anchovy in olive oil from sticking or falling apart?
Dry the fish thoroughly and start with a properly heated nonstick or well-seasoned pan to keep pan-fried anchovy in olive oil intact. Let the first side cook until it releases easily before turning, and use a thin spatula rather than stirring the fish.
Do you need to remove the bones for pan-fried anchovy in olive oil?
No, you do not have to remove the bones from pan-fried anchovy in olive oil. The small bones in anchovies become tender when cooked and are commonly eaten; if you prefer boneless fish, butterfly and debone the anchovies before frying.
Should you coat anchovies in flour before pan-frying them in olive oil?
No, flour is optional for pan-fried anchovy in olive oil. A light flour coating gives the fish a crisper exterior, while uncoated anchovies cook well too; pat them dry first so they brown instead of releasing excess moisture.
How do you reduce the fish smell when making pan-fried anchovy in olive oil?
Ventilate the kitchen and turn on the extractor fan before cooking pan-fried anchovy in olive oil. Drying the fish, avoiding overheated oil, and promptly sealing the used oil and scraps for disposal can also help keep lingering fish odours down.
What goes well with pan-fried anchovy in olive oil?
Pan-fried anchovy in olive oil pairs well with lemon, a crisp green salad, sliced onion, or roasted vegetables. In Turkey, it is also commonly served with corn bread; a fresh, tangy side balances the fish's rich flavour.
Can you cook frozen anchovies for pan-fried anchovy in olive oil?
Yes, thaw frozen anchovies in the refrigerator before making pan-fried anchovy in olive oil. Drain and pat them very dry before they go into the pan; frying them while still frozen adds water and can cause splattering and uneven cooking.
How long does leftover pan-fried anchovy in olive oil keep?
Keep leftover pan-fried anchovy in olive oil in a sealed container in the refrigerator for up to 3 days. Reheat it until steaming hot throughout, or eat it cold while properly chilled; discard fish that has been left at room temperature for too long.
Is pan-fried anchovy in olive oil a healthy meal?
Yes, pan-fried anchovy in olive oil can be a nutritious meal, providing protein and omega-3 fats from the fish. The amount of oil used affects how rich the dish is, so use a light coating of oil and serve it with vegetables.
Is pan-fried anchovy in olive oil safe during pregnancy?
Yes, anchovies are a low-mercury fish, so thoroughly cooked pan-fried anchovy in olive oil is generally suitable during pregnancy. Avoid raw or undercooked fish, and ask your healthcare professional if you have an individual restriction or pregnancy-related concern.
Pan-fried anchovy in olive oil Vitamins & Minerals
Vitamins
B12
9µg · 375% DV
Vitamin D
7µg · 35% DV
B3
4.8mg · 30% DV
B2
0.22mg · 17% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
35µg · 23% DV
Iron
3.2mg · 18% DV
Sodium
380mg · 17% DV
Potassium ⭐
350mg · 10% DV
Pan-fried anchovy in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried anchovy in olive oil
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.
What is Pan-fried anchovy in olive oil?
Pan-fried anchovy in olive oil is a simple fish dish made by cooking cleaned anchovies in a pan with olive oil. Anchovies are a familiar part of coastal Mediterranean cooking, where their savoury flavour works well with fresh, uncomplicated accompaniments.
Serve them hot, lightly browned outside and tender within, with lemon, salad or crusty bread. In Turkey, anchovies are especially associated with Black Sea cooking and may appear as a main dish alongside greens or other small plates. They provide substantial protein and no carbohydrates; a 100 g serving has 22.5 g of protein. For a lighter meal, use just enough oil to coat the pan and add a generous salad.
How Nutritious Is Pan-fried anchovy in olive oil?
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 Pan-fried anchovy in olive 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 Pan-fried anchovy in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried anchovy in olive 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
Pan-fried anchovy in olive oil Fat Profile
SATURATED
2.5g
MONOUNSATURATED
7.1g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.