Anchovy Nutrition Benefits and Facts

Nutritional summary

Anchovies are classified as an oily fish and are a primary dietary source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), long-chain omega-3 fatty acids that are well-established for their role in reducing heart disease risk .
These fish are specifically recommended by the USDA and the American Heart Association because they provide high levels of omega-3s while being notably lower in methylmercury (a heavy metal that can accumulate in larger predatory fish) than species like swordfish or king mackerel .
Consuming whole oily fish like anchovies provides a complex matrix of nutrients, including high-quality protein and minerals, which may offer cardiovascular benefits beyond what is found in isolated fish oil supplements .
The nutritional profile of anchovies can be altered by processing; for instance, smoking or high-heat cooking can lead to the physical loss of fats and water-soluble micronutrients .

Interesting fact

Ancient Romans used fermented anchovies to create garum, a ubiquitous pungent fish sauce that served as the primary salty condiment of the classical world.

Standout nutrients

EPIC

SOURCE

Sodium

EPIC

SOURCE

Niacin

EPIC

SOURCE

Selenium

EPIC

SOURCE

Protein

210

kcal per 100g

Protein28.9g

Fat9.71g

Fat breakdown

Polyunsat2.56g

Monounsat3.77g

Saturated2.20g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Small forage fish have lower carbon footprints and faster reproduction rates than larger predatory fish.

Confidencemedium

Storage

Refrigerate After Opening

3–5 days

Keep submerged in oil to prevent oxidation

Refrigerate

1–2 days

Applies to fresh, raw anchovies

Airtight Container

1–2 years

Applies to unopened canned or jarred varieties

Flavour

Data & Sources

Harmonized from 1 validated source

USDA

USDA FoodData Central

1 contributing source food

Claim citations

DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION - A Framework for Assessing Effects of the Food System - NCBI Bookshelf

[6]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[9]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Nutrient and Mineral Profile of Chosen Fresh and Smoked Fish - PMC

[10]pmc.ncbi.nlm.nih.gov

Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits - PMC

[11]pmc.ncbi.nlm.nih.gov

Omega‐3 fatty acids for the primary and secondary prevention of ...

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

75.5

Version

Similar flavours

Explore flavour space →