Fish & Seafood
Anchovies
Overview
Why eat anchovies?
Canned anchovies pack an unusual amount of nutrition into a small, salty package: protein, omega-3 fats, calcium from their soft edible bones, and a long list of minerals. They are used as a seasoning more than a main course, which suits them well, since a little adds savory depth and real nutrients at once.
Good to know: Salt is the catch: one ounce carries about 1,040 mg sodium (45% DV), so use anchovies as a flavor accent and rinse them if you are watching blood pressure.
Omega-3 fats
Anchovies supply 1.29 g DHA and 0.76 g EPA per 100 g, the long-chain omega-3 fats linked to heart and brain health.
Protein and minerals
With 28.9 g protein per 100 g (58% DV), plus selenium at 124% DV, they support muscle repair and antioxidant enzyme activity.
Calcium from tiny bones
Because the soft bones are eaten whole, anchovies deliver 232 mg calcium per 100 g (18% DV), useful for bone and nerve function.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in anchovies?
Calories
210kcal
Protein
29g
Carbs
0g
Fat
9.7g
Fiber
0g
Sugars
0g
Minerals
- Calcium232 mg18%
- Iron4.6 mg26%
- Magnesium69 mg16%
- Phosphorus252 mg20%
- Potassium544 mg12%
- Sodium3,668 mg159%
- Zinc2.4 mg22%
- Copper0.34 mg38%
- Selenium68 µg124%
Vitamins
- Vitamin A12 µg1%
- Vitamin D1.7 µg9%
- Vitamin E3.3 mg22%
- Vitamin K12 µg10%
- Thiamin (B1)0.08 mg7%
- Riboflavin (B2)0.36 mg28%
- Niacin (B3)20 mg124%
- Vitamin B60.2 mg12%
- Folate13 µg3%
- Vitamin B120.88 µg37%
Other compounds
- Omega-3 EPA0.76 g
- Omega-3 DHA1.3 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Fish, anchovy, european, canned in oil, drained solids” (SR Legacy, FDC ID 174183).View the USDA record ↗ (opens in a new tab).