Epic source
Protein
28.9 g · 58% DV target
A small, intensely savory oily fish that provides a concentrated source of long-chain omega-3 fatty acids and high-quality protein, often used as a foundational umami element in Mediterranean cuisine.
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 .69
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 .69
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 .61112
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 .10
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
28.9 g · 58% DV target
2.06 g · 822% DV target
1.70 μg · 9% DV target
3.33 mg · 22% DV target
0.36 mg · 28% DV target
19.9 mg · 124% DV target
Seasonality has not been estimated for this ingredient yet.
Keep submerged in oil to prevent oxidation
Applies to fresh, raw anchovies
Small forage fish have lower carbon footprints and faster reproduction rates than larger predatory fish.
Ancient Romans used fermented anchovies to create garum, a ubiquitous pungent fish sauce that served as the primary salty condiment of the classical world.