Anchovy vs Beef

Per 100 g, Anchovy has 88 kcal and 19.9 g protein, while Beef has 157 kcal and 22.6 g protein.

Anchovy

88
kcal per 100 g
19.9 g protein

Beef

157
kcal per 100 g
22.6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Anchovy Beef Difference
Calories Fewer calories for the same weight 88 kcal better 157 kcal 44%
Protein More protein helps with fullness and muscle 19.9 g 22.6 g better 12%
Carbs Lower carbs suits low-carb and diabetic diets 0 g 0 g about the same
Fat Lower fat means lower calorie density 0.8 g better 7.4 g 89%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 0 g 0 g about the same
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Anchovy

Anchovy is the lighter choice at 88 kcal per 100 g against 157 for Beef — about 44% fewer calories for the same weight on your plate. That does not make Beef a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Beef

Beef is the stronger protein source, with 22.6 g per 100 g against 19.9 g for Anchovy. To match that from Anchovy you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Anchovy is more efficient per calorie (22.6 g of protein per 100 kcal against 14.4 g), so it is the better pick if you are also holding calories down.

Anchovy vs Beef — common questions

Beef has more calories — about 157 kcal per 100 g compared with 88 kcal for Anchovy.

Beef has more protein — 22.6 g per 100 g against 19.9 g for Anchovy.

Anchovy is the lighter choice at 88 kcal per 100 g against 157 for Beef — about 44% fewer calories for the same weight on your plate. That does not make Beef a bad food; it means the portion has to be smaller to fit the same calorie budget.

Beef is the stronger protein source, with 22.6 g per 100 g against 19.9 g for Anchovy. To match that from Anchovy you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Anchovy is more efficient per calorie (22.6 g of protein per 100 kcal against 14.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 245 kcal and 42.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Anchovy has the edge, mainly on calorie density. Per 100 g, Anchovy has 88 kcal and 19.9 g protein, while Beef has 157 kcal and 22.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Anchovy nutrition & serving sizes
Full Beef nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.