Calorie Chart / Seasoning & Sauces / Anchovy dip
How Many Calories Are in Anchovy dip?
Calculation of the nutritional value & Recommended Dietary Intake of anchovy dip
For g and a calorie requirement of kcal
| Calories 191 kcal | Proteins 4.5 g | Lipids 19 g | Carbohydrates 0.1 g |
| 10% | 6% | 28% | 0% |
Health benefits of anchovy dip
Anchovy dip - 100g
Calories 478 kcal
Proteins 11.2 g
Lipids 48 g
Carbohydrates 0.2 g
Anchovy dip is a high-calorie spread (nearly 480 kcal per 100 g) because it usually blends anchovies, olive oil, and sometimes cheese or cream. The presence of oily fish means the dip supplies valuable omega-3 fatty acids (EPA & DHA), recognized for their supposed cardioprotective effect. It is also a notable source of vitamin D, vitamin B12, calcium, and iodine, all coming from the anchovies themselves.
The high lipid content translates into 48 g of fat per 100 g, which concentrates calories but also provides monounsaturated fats when quality olive oil is used. Calcium from the tiny anchovy bones can contribute to bone health, while selenium and magnesium complete the mineral profile. Given its flavor intensity, you generally need only a small portion, a practical way to add taste without the salt shaker—although the dip is naturally salty.
Historically, anchovy-based sauces such as Italian "bagna càuda" or French "pissalat" were created to preserve fish and season vegetables; today's creamy anchovy dip continues that tradition. In summary: nutrient-dense but calorie-dense—enjoy in moderation.
Tips for incorporating anchovy dip into a balanced diet
Because anchovy dip is rich in calories, the key is portion control and clever pairing. Serve one tablespoon alongside crunchy raw vegetables such as cucumber sticks, carrot batons, or blanched broccoli florets for a balanced apéritif platter.
For a lighter spread, whisk one part dip with one part Fromage blanc 0%; this cuts calories roughly in half while preserving the umami taste. Another idea: spread a thin layer on toasted baguette slices, then top with diced tomato and basil for Mediterranean bruschetta.
If you are following a high-protein, moderate-calorie plan (e.g., for athletes), pair a small spoonful of anchovy dip with a hard-boiled egg or grilled chicken breast; the proteins will increase satiety and help offset the calories from fat. Conversely, if you need extra energy—during endurance training, for instance—the dip can be stirred into hot pasta with roasted vegetables for a quick, flavor-packed sauce.
Frequently Asked Questions
- How many calories are in anchovy dip?
- Anchovy dip contains 478 kcal per 100 g.
- Is anchovy dip nutritious despite its calories?
- Yes. It delivers omega-3 fatty acids, vitamin D, vitamin B12, calcium, and selenium, but its high calories mean portions should stay modest.
- How can I make anchovy dip with fewer calories?
- Blend the original preparation with plain light yogurt or Fromage blanc 0%; you keep the flavor while cutting fat and calories by up to 40 %.
- What vegetables pair best with anchovy dip for a low-calorie snack?
- Raw cucumber, celery sticks, bell pepper strips, and steamed artichoke leaves all add crunch without many calories.
- Can anchovy dip fit into a weight-loss diet?
- Yes, if used sparingly—limit to one tablespoon (about 70 kcal) and balance the rest of the meal with lean proteins and low-calorie vegetables.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
