1 serving (20 grams) contains 42 calories, 5.0 grams of protein, 2.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 8333.3 mg | 362% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 59.5 g | 119% | |
| Vitamin D | 952.4 mcg | 4762% | |
| Calcium | 381.0 mg | 29% | |
| Iron | 9.5 mg | 52% | |
| Potassium | 916.7 mg | 19% | |
* 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 Anchovy
Anchovies are small, oily saltwater fish commonly found in Mediterranean and Asian cuisines. Traditionally sourced from the Atlantic, Indian, and Pacific Oceans, they are a beloved ingredient for enhancing flavor in dishes like Caesar salads, pasta sauces, and tapenades. Anchovies boast an impressive nutritional profile, particularly in protein (25g per serving) and healthy fats (10g of omega-3 fatty acids per serving). They are rich in calcium (160 mg), iron (4 mg), and vitamin D (400 IU), making them a nutrient-dense choice for those seeking bone health and overall vitality, while containing no carbohydrates or fiber.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in vitamin D (400 IU per serving), crucial for bone health and immune function.
- Good source of calcium (160 mg) and iron (4 mg), essential for bone strength and oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Keep anchovies refrigerated and consume within a week of opening. For longer storage, freeze them in an airtight container.
Common Questions About Anchovy Nutrition
Are anchovies a good source of protein?
Yes, anchovies are an excellent source of protein, providing 25 grams per 100 grams. They are ideal for those seeking high-quality animal protein and can be particularly beneficial for muscle repair and growth.
Are anchovies suitable for a keto diet?
Anchovies are highly suitable for a keto diet. They contain 0 grams of carbohydrates, making them perfect for maintaining low-carb intake. Additionally, their fat content (10 grams per 100 grams) aligns well with keto macronutrient goals.
What are the health benefits and potential concerns of eating anchovies?
Anchovies offer several health benefits, including being rich in omega-3 fatty acids that support heart health and brain function. However, they are high in sodium (3500 mg per 100 grams), which can be a concern for individuals on a low-sodium diet or with high blood pressure.
What is the recommended serving size for anchovies?
A typical serving size of anchovies is about 20 grams, or approximately 4-5 fillets. This provides around 42 calories, 5 grams of protein, and 700 mg of sodium, making it a flavorful addition without significantly impacting calorie limits.
How do anchovies compare to sardines in terms of nutrition and taste?
Anchovies contain slightly more protein (25g vs. 19g per 100 grams) and sodium but have a milder fat content compared to sardines. Taste-wise, anchovies are saltier and more pungent, whereas sardines are richer and milder, making them versatile for different recipes.
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.
- Omega-3 Fatty Acids Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsCovers the omega-3 content in anchovies and their associated health benefits, including cardiovascular health.
- Health benefits of small fish species in developing countriesJournal of NutritionExplores the unique nutritional composition of small fish like anchovies and their role in addressing nutrient deficiencies.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human ServicesProvides advice on incorporating nutrient-dense seafood, like anchovies, into healthy eating patterns.
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.
