Anchovy vs Poached Egg

Per 100 g, Anchovy has 88 kcal and 19.9 g protein, while Poached Egg has 124 kcal and 12 g protein.

Anchovy

88
kcal per 100 g
19.9 g protein

Poached Egg

124
kcal per 100 g
12 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 Poached Egg Difference
Calories Fewer calories for the same weight 88 kcal better 124 kcal 29%
Protein More protein helps with fullness and muscle 19.9 g better 12 g 40%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 0.4 g 100%
Fat Lower fat means lower calorie density 0.8 g better 8.2 g 90%
Fiber More fibre improves fullness and digestion 0 g 0.2 g better 100%
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 124 for Poached Egg — about 29% fewer calories for the same weight on your plate. That does not make Poached Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Anchovy

Anchovy is the stronger protein source, with 19.9 g per 100 g against 12 g for Poached Egg. To match that from Poached Egg you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Anchovy vs Poached Egg — common questions

Poached Egg has more calories — about 124 kcal per 100 g compared with 88 kcal for Anchovy.

Anchovy has more protein — 19.9 g per 100 g against 12 g for Poached Egg.

Anchovy is the lighter choice at 88 kcal per 100 g against 124 for Poached Egg — about 29% fewer calories for the same weight on your plate. That does not make Poached Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Anchovy is the stronger protein source, with 19.9 g per 100 g against 12 g for Poached Egg. To match that from Poached Egg you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 212 kcal and 31.9 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 Poached Egg has 124 kcal and 12 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 Poached Egg 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.