Seafood
canned anchovy.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
ALSO KNOWN AS
anchovy
SERVING
CALORIES
210
PROTEIN
28.9g
CARBS
0g
FAT
9.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories210kcal—
Protein28.9g58%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat9.7g12%
Saturated fat2.2g11%
Cholesterol85mg28%
Water50.3g—
MINERALS
Sodium3668mg159%
Potassium544mg12%
Calcium232mg18%
Iron4.6mg26%
Magnesium69mg16%
Phosphorus252mg20%
Zinc2.4mg22%
Copper0.34mg38%
Manganese0.10mg4%
Selenium68.1µg124%
VITAMINS
Vitamin A12µg1%
Vitamin C0mg0%
Vitamin D1.7µg9%
Vitamin E3.3mg22%
Vitamin K12.1µg10%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.36mg28%
Niacin (B3)19.9mg124%
Pantothenic acid (B5)0.91mg18%
Vitamin B60.20mg12%
Folate (B9)13µg3%
Vitamin B120.88µg37%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup248.4g
1 tablespoon15.8g
1 teaspoon5.3g
1 oz28.4g
1 lb453.6g
1 ml1.1g
1 liter1050g
1 piece1.5g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of omega-3 fatty acids (EPA and DHA), which support heart and brain health.
- ✓Excellent source of selenium, a powerful antioxidant that helps protect cells from damage and supports thyroid function.
- ✓High in calcium and vitamin D, particularly when the small, edible bones are consumed, promoting bone density.
- ✓Provides high-quality protein essential for muscle building and repair.
COOKING TIPS
In the kitchen.
- 1To add a deep umami flavor without a fishy taste, mince anchovy fillets and sauté them in oil over low heat until they 'melt' or dissolve into the base of a sauce, dressing, or stew.
- 2Use sparingly as their flavor is highly concentrated and salty. A single or two fillets are often enough to flavor an entire dish.
- 3Balance their saltiness by reducing other salty ingredients like table salt or soy sauce in your recipe.
- 4Rinse salt-packed anchovies under cool water and pat dry before use to control the salt level.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to one year, or as indicated by the expiration date.
- Once opened, transfer leftover anchovies and their packing oil to an airtight container, refrigerate, and consume within 3 to 4 days for optimal flavor and safety.
FAQ
Frequently asked questions.
Are canned anchovies healthy?
Yes, canned anchovies are highly nutritious. They are a concentrated source of omega-3 fatty acids (EPA and DHA) for heart health, selenium for antioxidant support, and provide high-quality protein for muscle repair.
How much protein is in canned anchovies?
Canned anchovies are very protein-dense, containing approximately 28.89g of protein per 100g. This makes them an excellent addition to meals for those looking to increase their protein intake with minimal carbohydrates.
Are canned anchovies keto-friendly?
Yes, canned anchovies are perfect for a keto or low-carb diet. They contain 0g of carbohydrates and provide nearly 10g of fat per 100g, helping to meet macronutrient goals while providing essential minerals.
Are canned anchovies high in sodium?
Yes, because they are typically cured in salt before being canned in oil, they are very high in sodium. To reduce the salt content, you can rinse the fillets under cold water or soak them in water or milk for 10-15 minutes before using.
What do canned anchovies taste like?
Canned anchovies have an intense, salty, and savory 'umami' flavor. While they can be pungent on their own, they tend to mellow out and add a rich, savory depth when dissolved into sauces or dressings.
How do you use canned anchovies in cooking?
They are commonly used to add depth to Caesar dressings, pasta sauces like Puttanesca, or melted into olive oil as a base for sautéing vegetables. They can also be used as a topping for pizzas, salads, and crackers.
Can you eat the bones in canned anchovies?
Yes, the tiny bones in canned anchovies are soft and completely edible. Consuming the bones is actually beneficial as it provides a significant source of calcium and vitamin D for bone health.
How long do canned anchovies last after opening?
Once opened, canned anchovies should be kept refrigerated and submerged in their oil to prevent them from drying out or spoiling. When stored in a sealed glass container, they typically last for up to 2 months.
Are canned anchovies high in mercury?
No, anchovies are considered a low-mercury seafood choice. Because they are small fish at the bottom of the food chain with short lifespans, they do not accumulate heavy metals like larger fish such as tuna or swordfish.
Are canned anchovies gluten-free?
Standard canned anchovies packed in oil or brine are naturally gluten-free. However, you should always check the label if they are packed in a flavored sauce or marinade, as those may contain gluten-based additives.
