Super source
Protein
21.7 g · 43% DV target
A salt-cured, intensely savory oily fish that serves as a potent umami foundation in Mediterranean cuisine, offering a dense profile of marine-derived fats and proteins.
Anchovies are a concentrated source of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are well-established for reducing the risk of heart disease .168
Because they are small fish at the bottom of the food chain, anchovies are categorized by the FDA as a "Best Choice" for seafood due to their notably low levels of methylmercury compared to larger predatory fish like tuna or swordfish .311
Canned anchovies provide high-quality protein and essential minerals, with their energy content primarily derived from their polyunsaturated fat and protein levels .512
Choosing anchovies over larger species is often recommended for environmental sustainability, as small Mediterranean fish are less subject to the exploitation and resource erosion common in salmon and tuna fisheries .9
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
21.7 g · 43% DV target
2.10 g · Top 3% of fish & seafood
0.58 g · Top 22% of fish & seafood
1.54 g · 618% DV target
153 μg · 17% DV target
6.28 μg · 31% DV target
Seasonality has not been estimated for this ingredient yet.
Unopened cans or jars
Keep submerged in oil to prevent oxidation
Small forage fish have lower carbon footprints and faster reproduction rates than large predators.
The distinctive pungent flavor of canned anchovies is not their natural taste, but the result of an enzymatic ripening process during salt-curing that can last up to ten months.