Calories in Anchovies

Calorie Table for Anchovy Fish

Please note: all calorie values are approximate

A single anchovy contains approximately 8 kilo calories (35 kilo joules), of which about 4 calories come from fat, and 3mg of cholesterol. Anchovies are low in fat and are a useful source of vitamin B3, potassium and selenium. Like all fish, anchovies are a good food choice for anyone following a calorie-controlled diet.

Sources include: USDA National Nutrient Database for Standard Reference, Release 19 (2006), The Fat Book (Bellerson) 2004.

Anchovies: Nutritional Content

All types of anchovy are useful sources of the following micro nutrients: vitamin B3 (11.9mg), potassium (326mg), and selenium (31mcg). (USDA)

Guide To Anchovy

Anchovies are tiny saltwater fish, about 3 inches long. They are related to herring. There are about six main species of anchovy worldwide and are all are harvested for consumption. Most anchovies are sold packed in salt, tinned or packed in oil or as a paste in tubes. Spain and Morocco are the largest producers of canned anchovy. Anchovies are important ingredients in several Italian pasta sauces and pizza toppings, as well as certain sauces, like Worcestershire Sauce.

Anchovies in Salt

Processing must begin immediately after the fish are caught. Anchovies are cleaned and washed in salt brine, then allowed to dry. They are then layered into large round cans according to fish size with each layer receiving a specific amount of sea salt. These tins are then stored in seasoning towers to allow the anchovies to cure for up to two months. Afterwards the tins are sealed and prepared for shipping.

Anchovies in Olive Oil

Once again, anchovy processing starts immediately after the fish are caught. They are first cleaned in brine, then packed into very large drums with salt and strong brine. After curing for two months the fish are then rinsed thoroughly in salt water to remove scales and skin. Each anchovy is then filleted by hand. The bones are removed, yielding two fillets per fish. These fillets are then put into jars or tins with olive oil.

Anchovies in Vinegar

In addition to salt or oil, anchovy fillets are also prepared in other ways. In the south of Italy and in Sicily they produce what are called white anchovies, a variety which is marinated in white vinegar.

Anchovy Paste

Anchovy paste is made from ground anchovy fillets. The paste is combined with salt and sometimes sugar to reduce the fishy flavor. Anchovy paste is sold in tubes and is more strongly flavored and salty than other varieties of anchovy. Paste is used in a traditional Sicilian pizza known as Sfincione.

Sources include: The Fish Handbook (Suarez) 2003; USDA Nutrient Database.

Use The Energy Equation to Lose Weight

The basic guideline for weight reduction hasn’t changed. Our energy expenditure must exceed our energy intake. It is this calorie-deficit that forces the body to burn stored fat. Knowing the kilo calorie content of our meals helps us to count calories, plan a calorie controlled eating plan, and a healthy exercise program. The latter is especially important for sustained weight loss, for which dietitians recommend a realistic combination of calorie-reduction and increased energy expenditure.