Calories in Anchovies, canned in olive oil
210 calories per 100g (100g)
Anchovies canned in olive oil with salt, drained, contain 210 calories per 100g, making them a calorie-efficient, protein-dense option for a small fish. A single anchovy fillet weighs roughly 4–5g and delivers around 9 calories, so even generous portions stay relatively low in calories. Most of those calories come from protein and healthy fats, with minimal carbohydrates.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 anchovy fillet (~4g) | 4g | 8 |
| 5 anchovy fillets (~20g) | 20g | 42 |
| 1 oz (28g) | 28g | 59 |
| Small can, drained (~45g) | 45g | 95 |
| ½ cup, drained (~75g) | 75g | 158 |
| 100g (USDA reference serving) | 100g | 210 |
| Large can, drained (~120g) | 120g | 252 |
Protein
26.9g
51% of calories
Carbs
2.41g
5% of calories
Fat
9.85g
42% of calories
How does this compare?
Compared to other canned finfish, anchovies are moderately calorie-dense — similar to canned sardines in oil (~208 cal/100g) but higher than canned tuna in water (~110 cal/100g). Their higher fat content from both natural fish oils and the olive oil packing drives the calorie difference versus water-packed alternatives.
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- 1.
Drain and pat anchovies dry with a paper towel before using — this removes excess olive oil and can reduce the fat and calorie content slightly beyond what draining alone achieves.
- 2.
Use anchovies as a flavor booster rather than a protein main — just 2–3 fillets (8–13 cal) dissolved into a sauce or dressing deliver big umami punch with minimal caloric impact.
- 3.
Choose water-packed anchovies if your goal is the lowest possible calorie count; the oil-packed variety carries additional calories from absorbed olive oil even after draining.
- 4.
Pair anchovies with high-volume, low-calorie foods like leafy greens, cucumbers, or whole-grain crackers to build a satisfying meal without a large calorie load.
- 5.
Watch sodium: canned anchovies with salt are high in sodium (~3668mg/100g per USDA), so if you're balancing sodium alongside calories, factor them into your daily totals together.
Common Questions About Calories in Anchovies, canned in olive oil
How many calories are in one anchovy fillet?
One anchovy fillet from a can weighs approximately 4g and contains about 8 calories. Five fillets come to roughly 42 calories.
Are canned anchovies in olive oil high in calories?
At 210 calories per 100g, canned anchovies in olive oil are moderate in calories for a fish product. Because fillets are small and used in small quantities, most real-world servings land well under 100 calories.
How many calories are in a whole small can of anchovies?
A typical small (2 oz / ~45g) can of drained anchovies contains approximately 95 calories, with about 12g of protein and 4.4g of fat.
Do anchovies lose calories when drained?
Yes — draining removes some of the olive oil they were packed in, reducing both fat and total calories compared to undrained anchovies. USDA data for 'drained' already reflects this lower calorie count.