One ounce of anchovy fillets packs about 60 calories, 8 grams of protein, and a hefty sodium punch from curing and packing.
Calories
Protein
Sodium
Season A Sauce
- Melt 2 fillets in oil
- Toss with veg or pasta
- Finish with lemon
Spread flavor
Topping Or Toast
- Use 2–3 whole pieces
- Add tomatoes or herbs
- Drizzle good oil
Bold bites
Label-Led Control
- Check sodium per serve
- Rinse to cut surface salt
- Pick water-packed
Dial it in
Anchovy Fillet Nutrition Facts Guide
Anchovies bring savory power in a tiny package. A standard ounce lands near 60 calories with roughly 8 grams of protein and essentially zero carbs. The catch is salt: the curing and packing process drives sodium up, which is why a few pieces season a whole pan.
Most jars and tins treat five fillets as a serving. That twenty-gram portion sits around 42 calories, close to 6 grams of protein, and north of 700 milligrams of sodium based on lab data compiled from the USDA listing for canned, drained anchovies. The same database shows useful omega-3s in each serving, with EPA and DHA together in the hundreds of milligrams range.
| Serving | Calories (approx.) | Protein (approx.) |
|---|---|---|
| 1 fillet (≈4 g) | 8 | ~1.1 g |
| 5 fillets (≈20 g) | 42 | ~5.8 g |
| 1 ounce (≈28 g) | ~60 | ~8 g |
What Those Numbers Mean On Your Plate
Protein comes through with very little energy cost. That makes fillets handy for leveling up simple meals: melt a couple into hot oil for pasta, fold a minced fillet into a dressing, or tuck two or three on a slice of toast with tomatoes. You’ll lift protein while keeping calories tight.
Sodium is the trade-off. An ounce can approach a gram of sodium, which is a big slice of the label-based daily cap in the United States. The Food and Drug Administration pegs that Daily Value at less than 2,300 milligrams per day, so portion size does the heavy lifting here. FDA sodium guidance
Fat sits in the middle. Anchovies contain natural omega-3s; packing medium adds a bit more fat if oil is used. Health groups still push for seafood on the menu twice weekly, with oily fish like anchovies, sardines, and mackerel as smart picks. AHA recommendation
Micros That Stand Out
Minerals add up fast in such a small bite. A twenty-gram serving usually lands in double-digit percent DV for selenium and shows helpful amounts of iron and calcium. You’ll also get niacin (vitamin B3) and a little vitamin D. Those figures reflect drained fish, not the jar’s liquid; the numbers shift slightly by brand and packing style.
Omega-3 content draws attention for heart health. Five fillets supply a few hundred milligrams of EPA plus DHA. It’s not a full gram, yet it’s an easy boost inside a sauce or salad. The NIH explainer outlines the qualified heart claim the FDA allows for EPA and DHA and puts intake ranges in context.
Portion Control Without Losing Flavor
Think in little levers. Mince one fillet into a vinaigrette to season a whole bowl, or melt two fillets into a skillet of tomatoes and garlic for a fast sauce. You’re spreading the sodium across many bites while still getting that deep, savory kick.
Rinsing helps. A quick rinse under cool water removes surface brine. Pat dry, then use as planned. The flavor stays bold, yet the salt load eases compared with taking them straight from the jar.
Smart Swaps And Pairings
Pair fillets with potassium-rich sides. Tomatoes, beans, roasted squash, and leafy greens bring balance. They add bulk and fiber without extra sodium. Toasted nuts or crisp breadcrumb crumbs add crunch so the dish feels complete with fewer salty bites.
If you love the taste but want even tighter control, anchovy paste can offer precision. A pea-sized squeeze seasons a whole pan, and the label tells you exactly how much sodium you’re adding per half-teaspoon.
Anchovy Fillet Nutrition For Different Uses
Home cooks lean on fillets in two ways: dissolved for depth, or visible as a topping. Each pattern nudges macros and sodium differently. Use the ideas below to keep the flavor you want while managing the numbers you track.
When You Melt Them Into A Base
Warm a spoon of oil in a pan, add two minced fillets, and stir until they disappear. Toss with cooked vegetables or pasta. That spread-out seasoning keeps per-bite sodium modest and adds protein to the mix.
When You Serve Them Whole
Use fewer pieces and balance with acid. Two fillets on a slice of toast with crushed tomatoes, or three on a salad with lemon, tastes lively without pushing sodium sky-high.
Reading Labels On Jars And Tins
Brands vary. Look at serving size, sodium per serving, and whether the fish sits in oil or water. “Drained weight” tells you how much fish remains once you pour off liquid. If the ingredient list shows added salt beyond the curing step, expect a higher number on the sodium line.
Some labels list omega-3 per serving. Treat those entries as guidance rather than a target. The steady message from heart groups is simple: get fish on the menu twice per week and mix choices across the month.
How Serving Size Changes The Math
Numbers scale fast from a few fillets to an ounce. Use the view below to plan portions at home and steer sodium where you want it.
| Portion | Approx. Sodium | What To Do |
|---|---|---|
| 1 fillet | ~150 mg | Season a bowl or toast |
| 5 fillets | ~700–750 mg | Split across a pan sauce |
| 1 ounce | ~1,000 mg | Rinse and spread widely |
Tips For Buying And Storing
Oil, Water, Or Salt-Packed
Oil-packed fillets taste richer and feel silky. Water-packed options land leaner by the gram. Salt-packed whole fish deliver the deepest flavor but ask for a soak and rinse before use. Choose based on the dish and how much salt the rest of the plate can carry.
Glass Jar Or Tin
Jars let you see texture and color. Tins travel well and often cost less per ounce. Once opened, move leftovers to a clean container, top with oil to cover, and chill. Aim to use the rest within a week for best flavor.
Allergy And Mercury Notes
Anchovies are fish. If fish triggers reactions for you, skip them. Mercury tends to be low in small, short-lived fish, which is another reason they fit into frequent meals.
Simple Ways To Add Fillets Without Overdoing Salt
- Stir one minced fillet into a lemon-garlic dressing for a big salad.
- Bloom two fillets in warm olive oil with chili flakes, then toss with broccoli.
- Mash one fillet into butter for a small steak or portobello; season the rest of the plate lightly.
- Blend a tiny squeeze of paste into mayo or yogurt for a speedy dip.
Putting It Together At The Table
Use fillets as a seasoning rather than a centerpiece. Your meal gains protein, omega-3 fats, and deep flavor without a large calorie load. The main lever that needs attention is sodium, and that’s easy to handle with portion size, rinsing, and smart pairings. For deeper context on omega-3s and the label language you might see, the NIH sheet on EPA and DHA breaks down the heart claim and intake ranges clearly: NIH omega-3 fact sheet.