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Pan-grilled anchovy Calories
Rich in omega-3, high protein, low carbohydrate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-grilled anchovy (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 27.6 g of protein, 10.8 g of fat and 0 g of fiber. Its 10.8 µg of B12 covers 450% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-grilled anchovy Nutrition Facts
Selected: 1 serving (medium) · 120 g
216
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.6g
· 55% DV
Fat
10.8g
· 14% 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 53% · Fat 47%
Pan-grilled anchovy nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.6 g | 55% |
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-grilled anchovy?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 216 kcal |
| 1 piece (whole) | 17 g | 31 kcal |
| 1 serving (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 6 piece (whole) | 100 g | 180 kcal |
| 1 cup (chopped) | 130 g | 234 kcal |
| 10 piece (whole) | 170 g | 306 kcal |
| 1 serving (large) | 180 g | 324 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Pan-grilled anchovy
How do you cook pan-grilled anchovy?
Cook pan-grilled anchovy in a lightly oiled, thoroughly heated skillet. Arrange cleaned, dried fish in a single layer and cook briefly on both sides, until the flesh turns opaque and releases easily from the pan.
Do you eat the bones in pan-grilled anchovy?
Yes, the small central bones in well-cooked pan-grilled anchovy are usually edible. If you prefer boneless fish, pull out the backbone from the head end toward the tail after cooking, when it often comes away more easily.
Do you need to clean pan-grilled anchovy before cooking?
Yes, clean pan-grilled anchovy by removing the head and innards, then rinse the fish briefly and pat it completely dry. Leaving it wet can make it stick and steam rather than brown in the pan.
How do you stop pan-grilled anchovy from sticking to the pan?
Use a hot, lightly oiled pan and thoroughly dried fish to keep pan-grilled anchovy from sticking. Let the first side brown before turning; moving the fish too early can tear its delicate flesh.
What should you serve with pan-grilled anchovy?
Serve pan-grilled anchovy with lemon and a crisp salad, or with potatoes and crusty bread for a fuller meal. Its rich, savory flavor pairs especially well with fresh herbs, sliced onion, and acidic sides.
Is pan-grilled anchovy the same as fried anchovies?
No, pan-grilled anchovy is generally cooked with little oil and without a thick coating, while fried anchovies are often floured and cooked in more oil. The lighter method lets the fish’s own flavor come through.
Can you use frozen fish for pan-grilled anchovy?
Yes, thawed anchovies can work for pan-grilled anchovy. Thaw them in the refrigerator, drain away excess liquid, and pat them very dry before cooking so they brown instead of releasing water into the pan.
How should you store leftover pan-grilled anchovy?
Store leftover pan-grilled anchovy in a covered container in the refrigerator and eat it within 1–2 days. Refrigerate it promptly after the meal, and reheat until steaming hot throughout before serving.
Is pan-grilled anchovy healthy?
Yes, pan-grilled anchovy is a nutritious fish dish that provides protein and omega-3 fats. Cooking it with only a little oil keeps added fat modest; serve it with vegetables or salad for a balanced meal.
Is pan-grilled anchovy safe to eat during pregnancy?
Yes, fully cooked pan-grilled anchovy is generally a suitable pregnancy choice because anchovies are low in mercury. Avoid raw or undercooked fish, and ask your healthcare professional if you have an individual medical restriction.
Pan-grilled anchovy Vitamins & Minerals
Vitamins
B12
10.8µg · 450% DV
B3
9mg · 56% DV
Vitamin D
8.4µg · 42% DV
Biotin
12µg · 40% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Zinc
2.04mg · 19% DV
Potassium ⭐
420mg · 12% DV
Sodium
120mg · 5% DV
Pan-grilled anchovy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-grilled anchovy
To burn the 216 calories in 1 serving (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 Pan-grilled anchovy?
Pan-grilled anchovy is a simple preparation of small anchovies cooked in a pan, familiar in Turkish coastal cooking, especially around the Black Sea. The fish has a savoury, distinctly fish-forward flavour and tender flesh, with a lightly browned surface from the pan.
In Turkey it is often served hot with lemon, salad, onion or cornbread; elsewhere, it also works well as a small seafood meal with greens and crusty bread. Anchovies are naturally high in protein and contain no carbohydrate; a 100 g portion provides 23 g of protein. Use just a little oil in the pan and pair it with fresh vegetables for a lighter plate.
How Nutritious Is Pan-grilled 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 Pan-grilled 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-grilled anchovy Contain Allergens?
Contains these allergens:
Which Diets Is Pan-grilled 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-grilled anchovy Fat Profile
SATURATED
2.64g
MONOUNSATURATED
3g
POLYUNSATURATED
2.76g
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.