Know what’s on your plate
European anchovy
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 131 kcal —
- Protein 20 g 41%
- Carbohydrate 0 g 0%
- Fat 4.8 g 6%
- Saturated fat 1.3 g 6%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 104 mg 5%
- Cholesterol 60 mg 20%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 0.63 µg 3%
- Vitamin E 0.57 mg 4%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.26 mg 20%
- Niacin (B3) 14 mg 88%
- Pantothenic acid (B5) 0.65 mg 13%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 9 µg 2%
- Vitamin B12 0.62 µg 26%
Minerals
- Calcium 147 mg 11%
- Iron 3.3 mg 18%
- Magnesium 41 mg 10%
- Phosphorus 174 mg 14%
- Potassium 383 mg 8%
- Zinc 1.7 mg 16%
- Copper 0.21 mg 23%
- Manganese 0.07 mg 3%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 131 | 20 g | 0 g | 4.8 g |
| 1 × oz | 85 g | 111 | 17 g | 0 g | 4.1 g |
| 2 × oz | 170 g | 223 | 35 g | 0 g | 8.2 g |
| ½ × oz | 42.5 g | 56 | 8.6 g | 0 g | 2.1 g |
| 3 × oz | 255 g | 334 | 52 g | 0 g | 12 g |
| 4 × oz | 340 g | 445 | 69 g | 0 g | 17 g |
Similar foods
Questions about European anchovy
How do you cook fresh European anchovies?
For a quick supper, gut and rinse them, pat dry, then grill or pan-fry in a little oil for about 2 minutes on each side, until the flesh is opaque and flakes easily. Small whole fish are also excellent dusted lightly with flour and fried until crisp.
Do you need to gut European anchovies before cooking them?
Yes, unless they are already cleaned: slit the belly, pull out the innards and rinse the cavity. For fillets, lift out the backbone with your fingers; the tiny bones soften during cooking and are usually edible.
How do you choose fresh European anchovies?
Look for fish with a clean, sea-fresh smell, bright eyes, shiny skin and firm flesh that springs back when pressed. Ask for them to be cleaned if you do not want to gut them yourself.
How should you store fresh European anchovies?
Keep them covered in the coldest part of the fridge and cook them within a day of buying. For longer storage, clean them, dry them well and freeze in a sealed bag; thaw overnight in the fridge before cooking.
What goes well with European anchovies?
Their savoury flavour pairs well with lemon, parsley, garlic, tomatoes and olive oil. Serve grilled anchovies with crusty bread, or add them to a salad with potatoes and crisp leaves.
Are European anchovies the same as boquerones?
They are the same species, but the names often describe different preparations: boquerones are typically fresh anchovies marinated in vinegar, while anchovies sold as anchovy fillets are usually salted and packed in oil.
Can you eat European anchovies raw?
Do not eat them straight from the fish counter: raw anchovies can carry parasites. Use fish that has been frozen appropriately for raw consumption, or cook them thoroughly; vinegar-marinated anchovies are not necessarily parasite-safe.
Are European anchovies nutritious?
An 85 g portion provides 17 g of protein and 31 µg of selenium. They are also a source of iron, zinc and riboflavin.
Source: USDA FoodData Central 174182 · per 100 g · carbohydrate per EU label, fibre excluded
