Anchovy: how many calories?

Where do the calories come from?

• Protein 65%
• Carbs 0%
• Fat 35%

Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.

What do these numbers mean on the plate?

Anchovy carries 1.3 calories per gram: 100 calories come to 76 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.

A typical portion is 120 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Anchovy that means understating the calories by 17%.

In calories, one portion (120 g · 157 kcal) comes to: 121 g White rice — cooked. White rice — cooked page

One portion every day adds up to 57,378 calories a year — roughly a 7.5 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline

The cooking method is decisive here: boiling barely changes the calories per gram, while frying adds fat and can load 50-90 calories onto 100 grams.

Household measure equivalents

Cup and spoon equivalents come from the food's bulk density, not from volume: a cup holds 200 millilitres, not 200 grams. Packing and how finely something is chopped move these numbers by 10-20%. Convert your own measure

How much of the daily reference intake?

The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs

Where does it sit within its group?

It is number 5 of the 13 foods in the Meat, fish and legumes group by calories per 100 grams. The group averages 156 kcal; Anchovy is 16% below that average.

Lighter options at the same 120 grams

The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion

How long does it take to burn one portion (120 g)?

• Walking — brisk (5.6 km/h)39 min
• Running — 8 km/h (7:30 min/km)18 min
• Cycling — 16-19 km/h22 min

These minutes are the NET burn for a 70 kg body: the resting calories that would have been spent sitting on the sofa anyway are already taken out of the total. A heavier body gets the same work done in less time. Calculate with your own weight

Foods with similar calories

• White rice — cooked100 g · 130 kcal
• Wholemeal pasta — cooked100 g · 124 kcal
• Brown rice — cooked100 g · 123 kcal
• Quinoa — cooked100 g · 120 kcal
• Egg — boiled100 g · 155 kcal

Which claims could its label carry?

EU Regulation 1924/2006 ties every label claim to a numeric threshold. Anchovy meets 1 of them:

• High protein62% of its calories come from protein · threshold: at least 20%

The values here are averages; on a real label the thresholds are applied to the product's OWN analysis. The list estimates which claim could be printed and guarantees none of them. For drinks, the calorie and fat thresholds run per 100 millilitres and are lower. Interpret your own label