Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Steamed Anchovy (Pan) Calories
Rich in omega-3, high protein, low calorie, mineral dense
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed Anchovy (Pan) (25 g) has 33 calories. That works out to 131 calories per 100 g. It contains 0 g of carbs, 5.1 g of protein, 1.3 g of fat and 0 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed Anchovy (Pan) Nutrition Facts
Selected: 1 piece (medium) · 25 g
33
KCAL / 25G
Carbs
0g
· 0% DV
Protein
5.1g
· 10% DV
Fat
1.3g
· 2% 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 64% · Fat 36%
Steamed Anchovy (Pan) nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.1 g | 10% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Steamed Anchovy (Pan)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 33 kcal |
| 1 piece (small) | 15 g | 20 kcal |
| 1 piece (large) | 40 g | 52 kcal |
| 100 g | 100 g | 131 kcal |
| 1 serving (medium) | 100 g | 131 kcal |
| 1 cup (chopped) | 120 g | 157 kcal |
| 5 piece (medium) | 125 g | 164 kcal |
| 1 serving (large) | 150 g | 197 kcal |
| 1 pack (whole) | 200 g | 262 kcal |
| 10 piece (large) | 250 g | 328 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Steamed Anchovy (Pan)
How do you make pan-steamed anchovy?
To make pan-steamed anchovy, arrange cleaned anchovies in a pan, add a small splash of water and any chosen aromatics, then cover and cook until the flesh is opaque. Avoid overcrowding the pan so the fish steam evenly.
What is the difference between pan-steamed anchovy and fried anchovies?
Pan-steamed anchovy cooks under a lid with moisture, while fried anchovies are usually coated and cooked in hot oil. Steaming leaves the fish tender and moist; frying gives it a crisp exterior.
Do you need to gut anchovies for pan-steamed anchovy?
Yes, gut the anchovies before making pan-steamed anchovy: remove the head and innards, then rinse briefly and drain. Removing the backbone is optional, since cooked anchovy flesh separates from it fairly easily.
What ingredients go into pan-steamed anchovy?
Pan-steamed anchovy needs cleaned anchovies and a little water; onion, tomato, lemon, parsley, and black pepper are common additions. Keep the extras modest so they do not overwhelm the fish's flavor.
Can you make pan-steamed anchovy with frozen anchovies?
Yes, pan-steamed anchovy can be made with frozen anchovies. Thaw them in the refrigerator first and drain them well; putting them in the pan frozen can release excess water and make cooking uneven.
How can you stop pan-steamed anchovy from falling apart?
To keep pan-steamed anchovy intact, arrange the drained fish in a single layer, cover the pan, and avoid stirring while they cook. Use a broad spatula to serve them rather than lifting them one by one.
How do you know when pan-steamed anchovy is cooked?
Pan-steamed anchovy is cooked when its flesh turns opaque and separates easily. Check a fish near the center of the pan, since pieces there may cook more slowly than those around the edge.
Can you eat the bones in pan-steamed anchovy?
Yes, the small bones in pan-steamed anchovy are generally edible, especially when the fish is cooked until tender. If you prefer, split the fish lengthwise and lift out the backbone before eating.
What should you serve with pan-steamed anchovy?
Serve pan-steamed anchovy with crusty bread, a fresh salad, or cooked greens. Lemon wedges work well at the table, letting everyone add citrus to taste without masking the fish.
How should you store leftover pan-steamed anchovy?
Refrigerate leftover pan-steamed anchovy in a covered container as soon as it has cooled. Reheat only the portion you plan to eat until hot throughout, since repeated heating can make the fish dry and soft.
Steamed Anchovy (Pan) Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
1.05mg · 7% DV
B2
0.06mg · 5% DV
Vitamin D
0.68µg · 3% DV
Minerals
Selenium
9µg · 16% DV
Phosphorus
64mg · 9% DV
Iodine
10µg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
96mg · 3% DV
Sodium
26mg · 1% DV
Steamed Anchovy (Pan) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Anchovy (Pan)
To burn the 33 calories in 1 piece (medium) (25 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 Steamed Anchovy (Pan)?
Steamed Anchovy (Pan) is a Turkish, especially Black Sea-style, way of cooking cleaned anchovies covered in a pan, often with a little oil and their own moisture. Unlike deep-fried anchovies, they turn out tender and let the fish’s savoury flavour come through. Serve them with lemon, salad or bread for a simple main meal; in Turkey, hamsi is especially popular when it is in season. Anchovies provide substantial protein—20.4 g per 100 g—and suit a naturally low-carbohydrate meal. For a lighter plate, keep the added oil modest and pair the fish with plenty of vegetables. Handle it gently while cooking so the pieces stay intact.
How Nutritious Is Steamed Anchovy (Pan)?
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 Steamed Anchovy (Pan) 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 Steamed Anchovy (Pan) Contain Allergens?
Contains these allergens:
Which Diets Is Steamed Anchovy (Pan) 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
Steamed Anchovy (Pan) Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Compare Steamed Anchovy (Pan)
Foods Similar to Steamed Anchovy (Pan)
Have another question about Steamed Anchovy (Pan)?
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.