38 kcal P 1.44g C 7.14g F 0.4g
🐟 Finfish and Shellfish Products
Calories in Anchovies
These tiny cured fish are essentially umami bombs that dissolve into meat and vegetables to add savory depth without tasting fishy.
206 kcal
What makes anchovies so powerful?
The secret behind anchovies' intense savory flavor lies in a natural chemical process driven by autolysis. When anchovies are caught, they are immediately layered with salt and aged in barrels for several months. During this curing period, enzymes naturally present in the fish's digestive tract break down the muscle proteins into free amino acids, particularly glutamate and inosinate. These two compounds are the core chemical components of umami, the fifth basic taste. This enzymatic breakdown is why a properly cured anchovy literally melts into a hot pan of olive oil, leaving behind a rich, nutty, and deeply savory base rather than a recognizable piece of fish. This transformation is also why ancient Romans fermented them into garum, a ubiquitous pungent fish sauce that served as the primary seasoning for much of their cuisine. The traditional Mediterranean salt-curing method remains largely unchanged today, relying entirely on time and the fish's own internal chemistry rather than artificial additives.
Natural umami enhancer
Packed with glutamate and inosinate that naturally boost savory flavors.
Melt-in-your-mouth protein
Salt-curing breaks down proteins so they dissolve seamlessly into sauces.
Rich in calcium
Eating the soft bones provides a highly bioavailable source of calcium.
💡 When & how to use it
To maximize their umami potential without creating an overwhelmingly salty dish, rinse salt-packed anchovies under cold water and pat them dry before use. Melt them into warm olive oil with garlic for a flavor base for pasta or sautéed greens; the heat dissolves the fillets completely. Pair them with ingredients rich in glutamate, like tomatoes or Parmesan, to create a synergistic flavor boost. Store unopened cans in a cool, dark place, and transfer opened anchovies to a sealed glass jar, submerging them in olive oil to preserve them in the refrigerator for months.
Calories by Serving Size
100g
206 kcal
P 26.9g C 2.41g F 9.85g
200g
412 kcal
P 53.8g C 4.8g F 19.7g
50g
103 kcal
P 13.5g C 1.2g F 4.9g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 206
% Daily Value*
Total Fat 9.85g 13%
Sodium 5400mg 235%
Total Carbohydrate 2.41g 1%
Protein 26.9g 54%
Calcium 240mg 18%
Iron 2.69mg 15%
Potassium 298mg 6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Anchovies fit your daily goals?
41 min
Walking to burn 206 kcal
10%
of 2,000 kcal daily goal
26.9g
protein (54% of daily 50g)
10
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Anchovies?
Anchovies contains 206 calories per 100g. It is relatively calorie-dense, so portion control is important.
How much protein does Anchovies have?
Anchovies provides 26.9g of protein per 100g, which is 54% of the 50g daily recommended value. It is an excellent source of protein.
How many carbs are in Anchovies?
Anchovies contains 2.41g of carbohydrates per 100g .
Is Anchovies good for weight loss?
Anchovies has 206 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (26.9g/100g) helps with satiety.
How do I track Anchovies calories accurately?
The easiest way to track anchovies is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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