Calories in Anchovies: Nutritional facts for Anchovies Types

A 100g serving of fried anchovies contains 253 calories. A 100g serving of canned anchovies in oil, drained, contains 211 calories.

One kilogram (1000g) of fried anchovies contains 2530 calories. One kilogram of canned anchovies in oil, drained, contains 2110 calories.

One fried anchovy weighing 28g contains 71 calories. One single canned anchovy weighing 4g contains 8 calories.

The nutritional benefits of anchovies offer concentrated nutritional advantages, stemming from a rich profile of omega-3 fatty acids, minerals, and vitamins. The table below details some of the key health advantages of consuming anchovies.

• Promotes Heart Health. Anchovies are a potent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These polyunsaturated fats help lower triglyceride levels, reduce blood pressure, and decrease the risk of cardiovascular events. A study by Mozaffarian, D., & Rimm, E. B. (2006), titled "Fish intake, contaminants, and human health: evaluating the risks and the benefits," concluded that consumption of oily fish is associated with a reduced risk of mortality from coronary heart disease.
• Supports Bone Strength. Anchovies, especially when consumed whole with bones, provide a substantial amount of calcium. This mineral is fundamental for building and maintaining strong bones and teeth. The presence of vitamin D in anchovies aids in the absorption of calcium. Research from Reid, I. R., et al. (2014), "Calcium and Vitamin D: All You Need to Know," confirms that adequate calcium and vitamin D intake are crucial for preventing osteoporosis.
• Rich in Selenium. This fish is an excellent source of selenium, a trace mineral that functions as a powerful antioxidant. Selenium helps protect cells from oxidative damage, supports proper thyroid function, and plays a role in immune system health. A review by Rayman, M. P. (2012), "Selenium and human health," discusses the essential role of dietary selenium in protecting against disease and supporting overall wellness.
• Provides High-Quality Protein. Anchovies offer a dense source of complete protein, which contains all essential amino acids. Protein is necessary for muscle repair, tissue growth, and the production of enzymes and hormones.
• Source of B Vitamins. Anchovies are particularly rich in niacin (vitamin B3), which is important for converting food into energy and supporting the nervous system. The fish also contains vitamin B12, which is vital for red blood cell formation and neurological function.

Anchovies are a nutrient-dense food, yet some potential downsides exist, concerning the high sodium content of cured products and the risk of high purine levels for some individuals. The table below shows some of these disadvantages.

• Extremely High Sodium Content. Canned and cured anchovies are processed with large amounts of salt, leading to an exceptionally high sodium content. A single 2-ounce can contains over 2000mg of sodium, nearly the entire recommended daily limit. High sodium intake is a major risk factor for high blood pressure and cardiovascular disease. A study by He, F. J., & MacGregor, G. A. (2010), "Reducing population salt intake worldwide: from evidence to implementation," provides strong evidence linking high salt consumption to elevated blood pressure. A low-sodium alternative is fresh anchovies. The suggested daily amount for canned anchovies is very small, just two to three fillets.
• High in Purines. Anchovies are high in purines, which are natural compounds that break down into uric acid in the body. For individuals with gout or a predisposition to the condition, consuming high-purine foods can trigger painful attacks due to the buildup of uric acid crystals in the joints. A study by Choi, H. K., et al. (2004), "Purine-rich foods, dairy and protein intake, and the risk of gout in men," found a direct association between the intake of purine-rich foods and the risk of developing gout.
• Potential for Histamine. Like mackerel, anchovies are a scombroid fish with high levels of histidine. If not refrigerated properly after capture, bacteria can convert this histidine into histamine, which can cause scombrotoxin poisoning upon consumption.

Yes, anchovies are a good food choice because the fish is a concentrated source of omega-3 fatty acids, protein, calcium, and selenium. For heart health, the abundant EPA and DHA in anchovies help reduce inflammation and improve cholesterol profiles. A large-scale analysis by the Omega-3 Treatment Trialists' Collaboration (2021), "Omega-3 Fatty Acids for the Primary and Secondary Prevention of Cardiovascular Disease," confirmed that omega-3 supplementation reduces the risk of certain cardiovascular outcomes. The DHA in anchovies is a key structural fat in the brain, supporting cognitive function, while the high niacin content aids in nervous system function. Research from Morris, M. C., et al. (2016), "Association of seafood consumption, brain mercury and APOE ε4 status with brain neuropathology in older adults," found that seafood consumption was correlated with less Alzheimer's disease pathology. For bone health, whole anchovies provide a rare combination of calcium and vitamin D, which work together to maintain bone density. A study by Weaver, C. M., et al. (2016), "Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation," established that combined supplementation helps reduce the risk of fractures.

The calorie content of anchovies changes drastically according to the preparation and preservation method. The lowest calorie form is fresh, raw anchovies, which contain 131 calories per 100g. This value represents the baseline nutritional profile of the fish. The highest calorie version is fried anchovies, which contain between 253 and 279 calories per 100g. The increase comes from the addition of carbohydrates in the batter and a large amount of fat absorbed during the deep-frying process. Canned anchovies packed in oil fall in the middle, containing 210 calories per 100g after being drained. The added calories in this type come from the oil the fish is preserved in. Salt-cured anchovies have a moderate calorie count of 175 per 100g.

Anchovies are not used as an ingredient in desserts due to a strong, savory, and salty flavor profile. 

The origin of anchovies as a culinary staple traces back to ancient Rome and Greece. The Romans prized these small, oily fish not for the flesh but as the primary ingredient for a fermented fish sauce called garum. This pungent condiment was a fundamental source of umami flavor in Roman cooking, used in nearly every type of dish. The production of garum involved layering anchovies and other small fish with salt and allowing the mixture to ferment under the sun for months. This process broke down the fish into a protein-rich, savory liquid. The practice of salting anchovies also evolved as a critical preservation method, allowing the fish to be stored and traded across the Roman Empire. This tradition of salt-curing continued through the Middle Ages and into the modern era, especially in the coastal regions of Italy and Spain. The development of dishes like Spaghetti alla Puttanesca in Naples or the use of anchovies on pizza reflects this long history, where a small amount of the intensely flavored preserved fish could add depth and savoriness to simple, inexpensive ingredients.