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Steamed anchovy (with bones) Calories
Omega-3, calcium, protein, low fat, with bones
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Steamed anchovy (with bones) (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 6.2 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed anchovy (with bones) Nutrition Facts
Selected: 1 serving (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
6.2g
· 8% 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 (with bones) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 Steamed anchovy (with bones)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 156 kcal |
| 1 piece (extra small) | 15 g | 20 kcal |
| 1 piece (small) | 25 g | 33 kcal |
| 1 piece (medium) | 40 g | 52 kcal |
| 1 piece (large) | 60 g | 78 kcal |
| 1 serving (small) | 80 g | 104 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (large) | 180 g | 234 kcal |
| 1 serving (extra large) | 250 g | 325 kcal |
| 1 serving (jumbo) | 350 g | 455 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Steamed anchovy (with bones)
How do you make steamed anchovy with bones?
To make steamed anchovy with bones, layer cleaned fish in a covered pan with onion and, if you like, tomato, parsley, or lemon. Add just a little water and cook gently until the fish is tender; avoid stirring it roughly.
Can you eat the bones in steamed anchovy with bones?
Yes, the small bones in steamed anchovy with bones are often soft enough to eat after cooking. Check that the backbone is tender, chew carefully, and remove any hard bones; take extra care when serving it to children.
Do you gut anchovies before steaming them with bones?
Yes, fresh anchovies are usually headed and gutted before steaming, while the backbone is left in for this dish. Rinse them briefly under cold water and drain well; soaking can wash away some of their flavor.
How long should you steam anchovy with bones?
Steam anchovy with bones until the flesh is opaque and separates easily, rather than relying on one fixed cooking time. The time varies with the size of the fish and how closely they are packed, so check gently and stop as soon as they are done.
Why does steamed anchovy with bones turn mushy?
Steamed anchovy with bones can turn mushy if it is overcooked, covered with too much water, or stirred repeatedly. Keep the fish in an even layer, use only a little liquid, and handle it gently when checking for doneness.
Can you steam frozen anchovy with bones without thawing it?
Yes, you can steam frozen anchovy with bones, but it may release extra water and cook less evenly than thawed fish. For better texture, thaw it in the refrigerator first, drain it well, and then steam it as usual.
What is the difference between steamed anchovy with bones and fried anchovies?
Steamed anchovy with bones cooks gently under a lid with little liquid, while fried anchovies are commonly coated in flour and cooked in oil. Steaming gives a soft, moist result; frying creates a browned, crisp coating.
What should you serve with steamed anchovy with bones?
Serve steamed anchovy with bones with crusty bread, potatoes, or a fresh salad. In Turkey, corn bread and greens are familiar accompaniments; lemon added at the table brightens the fish without masking its flavor.
How can you tell if anchovies for steaming are fresh?
Fresh anchovies should smell clean and mildly of the sea, with bright eyes, shiny skin, and firm flesh. Avoid fish with a strong sour or ammonia-like odor, and keep them chilled until you prepare the steamed dish.
How should you store leftover steamed anchovy with bones?
Refrigerate leftover steamed anchovy with bones promptly in a covered container and eat it within three days. Do not leave cooked fish at room temperature for more than two hours; reheat leftovers thoroughly before serving.
Steamed anchovy (with bones) Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
7.8µg · 39% DV
B3
5.04mg · 32% DV
B6
0.3mg · 18% DV
Minerals
Selenium
36µg · 65% DV
Calcium
492mg · 49% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
420mg · 12% DV
Sodium
108mg · 5% DV
Steamed anchovy (with bones) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed anchovy (with bones)
To burn the 156 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 Steamed anchovy (with bones)?
Steamed anchovy (with bones) is a Turkish dish, especially associated with the Black Sea coast, where small anchovies are cooked gently in a covered pan, often with onion, tomato and herbs. The result is moist and tender, with the fish’s savoury, distinctly marine flavour balanced by the vegetables; it is milder than fried anchovies.
In Turkey, it is commonly served hot for lunch or dinner with bread or cornbread and a salad. The small fish are eaten whole, bones included. It is a protein-rich seafood choice, and eating the bones also contributes calcium. For a lighter preparation, use little added oil and finish the dish with lemon; it pairs well with simple greens.
How Nutritious Is Steamed anchovy (with bones)?
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 (with bones) 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 (with bones) Contain Allergens?
Contains these allergens:
Which Diets Is Steamed anchovy (with bones) 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 (with bones) Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.04g
POLYUNSATURATED
2.64g
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.