1 serving (45 grams) contains 94 calories, 13.0 grams of protein, 4.4 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
504 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.3 g | 29% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 204 mg | 68% | |
| Sodium | 8808 mg | 382% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 69.4 g | 138% | |
| Vitamin D | 163.2 mcg | 815% | |
| Calcium | 556.8 mg | 42% | |
| Iron | 11.1 mg | 61% | |
| Potassium | 1305.6 mg | 27% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Anchovies
Anchovies are small, saltwater fish commonly found in the Mediterranean, Indian, and Atlantic oceans. Known for their bold umami flavor, they are utilized in many traditional cuisines, such as Italian, Spanish, and Middle Eastern dishes. Nutritionally, anchovies are an excellent source of protein, healthy fats, and essential micronutrients. A typical 100g serving provides 210 calories, 28.9g of protein, 9.71g of fat (including omega-3 fatty acids), and is low in carbohydrates. They also deliver substantial amounts of calcium (232mg), iron (4.63mg), and vitamin D (68 IU), making them a nutrient-dense food. Anchovies are often preserved by curing or salting, intensifying their flavor and extending shelf life, though fresh varieties are also available.
Health Benefits
- Promotes heart health due to omega-3 fatty acids, which can help lower triglyceride levels and reduce inflammation.
- Supports bone health with high calcium content (232mg per 100g), contributing to strong bones and teeth.
- Boosts immunity and bone strength through vitamin D (68 IU per 100g), which aids in calcium absorption and regulation.
- Provides sustained energy and aids muscle repair with 28.9g of high-quality protein per 100g serving.
- Supports oxygen transport and reduces risk of anemia with iron (4.63mg per 100g).
Dietary Considerations
Selection and Storage
Store fresh anchovies in the refrigerator and use within 1-2 days. Salted or canned anchovies should be refrigerated once opened and stored in an airtight container submerged in oil.
Common Questions About Anchovies Nutrition
Are anchovies high in protein?
Yes, anchovies are an excellent source of protein. A 100-gram serving contains approximately 28.9 grams of protein, making them a great choice for muscle building and general nutrition. They are also low in carbs and highly nutrient-dense.
Can I eat anchovies on a keto diet?
Absolutely, anchovies are perfect for a keto diet as they contain zero carbohydrates and are high in healthy fats (9.71g per 100g serving). They also provide a significant amount of protein and essential nutrients, making them a great addition to keto-friendly meals.
What are the health benefits and concerns of eating anchovies?
Anchovies offer health benefits such as being rich in omega-3 fatty acids, which support heart health and reduce inflammation. They are also a good source of vitamins and minerals like calcium, iron, and vitamin D. However, they are very high in sodium, with 3670mg per 100g serving, so people with high blood pressure or sodium restrictions should consume them in moderation.
What is the recommended serving size for anchovies?
A typical serving size of anchovies is about 20 grams (approximately 5-6 small fillets), which provides around 42 calories, 5.8 grams of protein, and 734mg of sodium. Due to their high sodium content, it's best to consume them in moderation, especially if they're part of a salted or preserved dish.
How do anchovies compare to sardines in terms of nutrition?
Anchovies and sardines are both oily fish rich in omega-3 fatty acids, but they differ slightly in nutrition. Anchovies have more protein (28.9g vs. 25g per 100g for sardines) and are lower in fat, while sardines are often a better source of calcium due to their soft bones. Anchovies are also saltier, so they carry significantly more sodium, which is important to consider for dietary preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Anchovies DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Omega-3 Fatty AcidsNIH Office of Dietary SupplementsAnchovies are a rich source of omega-3s; this fact sheet explains their health benefits, such as improved heart and brain health.
- Anchovy consumption and its role in cardiovascular healthAmerican Journal of Clinical NutritionExamines anchovies as a source of omega-3 fatty acids and their benefits in reducing cardiovascular disease risk.
- Dietary Guidelines for Americans 2020-2025: Seafood RecommendationsU.S. Department of Health and Human ServicesAnchovies are recommended as part of the seafood category, offering essential nutrients and supporting overall health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
