Canned anchovies pack lean protein and omega-3s; a drained 1-oz serving has ~60 calories, ~8 g protein, and about 1,040 mg sodium.
Calories
Protein
Sodium
Oil-Packed (Drained)
- Big flavor for sauces
- Best texture for pasta
- Pat filets before use
Rich
Water-Packed
- Leaner profile
- Milder taste
- Check label for salt
Lean
Low-Sodium Options
- Look for “reduced salt”
- Quick rinse helps
- Pair with fresh greens
Reduced Salt
Canned Anchovy Nutrition Guide For Labels
Small fish, big numbers. That sums up a can of anchovies once you drain the oil and count what remains. Per ounce, you’re getting dense protein, a reliable shot of long-chain omega-3s, and a bold dose of salt from the curing process. Those numbers move with brand, packing medium, and whether you rinse the filets. Use the figures here as a clean baseline, then let your label confirm the details.
Serving Sizes That Match Real Cooking
Recipes rarely call for grams. Think in filets and spoonfuls. A standard filet weighs about 5 grams. Four to six filets land near one ounce. A tablespoon of chopped anchovy comes from two to three filets. These kitchen shapes map neatly to labels, so you can scale a sauce or salad dressing without guesswork.
Broad Nutrition Snapshot
The table below shows core nutrients per ounce and per 100 grams for oil-packed, drained fish. Values are rounded from reliable datasets. Your jar or tin may vary, so treat these as practical ranges.
| Nutrient | Per 1 oz (28 g) | Per 100 g |
|---|---|---|
| Calories | ~60 kcal | ~210 kcal |
| Protein | ~8 g | ~28.9 g |
| Total Fat | ~2.7 g | ~9.7 g |
| Saturated Fat | ~0.6 g | ~2.2 g |
| Carbohydrate | 0 g | 0 g |
| Sodium | ~1,040 mg | ~3,668 mg |
| Calcium | ~65 mg | ~232 mg |
| Iron | ~1.3 mg | ~4.6 mg |
| Potassium | ~155 mg | ~544 mg |
| Vitamin D | ~0.5 mcg | ~1.7 mcg |
| Phosphorus | ~70 mg | ~252 mg |
Calories, Protein, Fat: What To Expect
Per ounce, energy stays modest. That’s why a few filets melt into a pan without blowing up your tally. The protein count is the main draw. You can stretch a sauce, dress roasted vegetables, or round out a salad with a spoonful and add meaningful protein with no carbs. Fat sits in a reasonable band when you drain well. Oil left on the filet will nudge the number upward, which is handy when you want a silkier sauce.
Why The Numbers Move Between Brands
Anchovies are cured in salt, then packed in oil or water. Cure length, salt level, and packing medium shift the panel. Filets that feel plumper hold more oil. Water-packed jars run lean, though the flavor comes across lighter. Low-sodium versions trim the salt during curing. Labels tell you which path you’re buying.
Sodium: How To Keep It In Check
The salt is the trade-off. A single ounce can hit around a gram of sodium. That’s a lot for one small stir of flavor. You have options. Rinse filets under cool water for a few seconds, then pat dry. That knocks off surface salt without washing away the savory punch. Use a half-portion in a dressing, then taste and add only if needed. Pair heavy anchovy dishes with greens, beans, or baked potatoes to balance the salt on the plate.
Practical Ways To Lower The Load
- Pick low-sodium jars when you see them. The taste stays bold.
- Rinse, pat dry, then warm in a pan to bloom flavor without extra salt.
- Skip added salt elsewhere in the recipe. Capers, olives, and cheese already bring plenty.
Omega-3s And Heart-Smart Eating
Anchovies count as oily fish, which means EPA and DHA come built in. Two seafood meals per week remains a steady target across heart groups. That rhythm delivers omega-3s along with protein, minerals, and vitamin D from the whole food, not a capsule. Tins are an easy way to hit your weekly goal when fresh fish isn’t on hand.
How To Use Tins To Meet Weekly Targets
- Swap pancetta with anchovy in pasta sauce; you get depth with less saturated fat.
- Whisk two chopped filets into a vinaigrette; spoon over crunchy greens.
- Mash with garlic and lemon, then smear on toast under ripe tomatoes.
For mercury concerns and weekly servings, the federal fish chart stays clear and handy. Parents, pregnant people, and kids can use it to pick species and serving sizes with confidence. Oily fish like anchovy typically sit on the lower end for mercury while still offering strong nutrition.
Label Literacy: Oil-Packed, Water-Packed, Or Paste
Oil-packed filets give you the classic punch. Drain well and you keep numbers in line. Water-packed versions drop the fat and offer a lighter taste that blends well in dressings. Anchovy paste blends fish with oil and salt; it’s a smooth shortcut for sauces and spreads. A squeeze carries the same nutrition themes, just check the panel for salt and the serving size listed in teaspoons.
Rinsing, Draining, And Storage
Open the tin, lift filets out with a fork, and rest them on a paper towel. If salt looks heavy, a brief rinse helps. Pat dry, then cook or fold into your dish. After opening, transfer leftovers to a small jar and cover with oil so the filets don’t dry out. Keep chilled and use within a few days for best texture.
Micros That Punch Above Their Weight
Beyond protein and fat, anchovies bring minerals that matter for bone, blood, and cell function. Calcium jumps when you eat bones, which are soft and fully edible in most tins. Iron and phosphorus ride along. Vitamin D shows up as well, useful in months with little sun.
| Micronutrient | % DV* | What It Does |
|---|---|---|
| Calcium | ~18% | Bone strength; edible bones add more |
| Iron | ~26% | Oxygen transport for muscles and brain |
| Vitamin D | ~9% | Supports calcium absorption |
| Phosphorus | ~20% | Cell energy and bone health |
| Potassium | ~12% | Fluid balance and nerve signals |
*Daily Values based on general labeling standards. Brand panels vary.
Flavor Moves That Stretch Nutrition
A little goes a long way, which is perfect for smart cooking. Melt two filets in olive oil before you add garlic and chili. That base gives depth to greens, beans, or roasted squash. Chop and fold into lean beef or turkey for burgers that taste beefier, then hold the extra salt. Whip with Greek yogurt and lemon for a creamy dip that carries protein and lift without heavy calories.
Pairings That Balance Salt
- Leafy greens, cucumbers, and tomatoes blunt the salt and bring water.
- Beans, barley, or farro add fiber and round out the plate.
- Roasted potatoes or sweet potatoes mellow the bite and add potassium.
Allergy, Bones, And Other Notes
Fish allergy rules apply. Small bones turn tender in tins, yet they can stick. Mash filets into sauces if texture worries you. If histamine sensitivity bothers you with other canned fish, start with a tiny portion and see how you feel.
Shopping Tips That Pay Off
Scan the ingredients panel. You want fish, oil or water, and salt. Extras like herbs or chili are fine if that suits your recipe. Look for low-sodium labels when you can’t rinse, such as on-the-go snacks. If you see “white anchovies,” expect a fresher, lighter taste from a vinegar cure; nutrition stays in the same ballpark, though sodium can swing with the cure.
When To Pick Paste Or Whole Filets
Paste wins when you want a smooth finish and tiny doses. It squeezes into dressings and aioli without any bits. Whole filets shine when you want texture on toast or in salads. Either way, the nutrition pattern remains: lean protein, little to no carbs, and a salty kick that needs balance on the plate.
Simple Ways To Measure Portions
- 1 ounce: four to six filets or a heaping tablespoon chopped
- 2 ounces: one small tin drained well
- Teaspoon of paste: roughly one small filet in strength
Use those shapes to budget salt and protein through a meal. A teaspoon of paste in dressing lifts flavor across a big bowl of greens. A few filets melted into a skillet can season a whole pot of beans. You get the flavor and protein edge while spreading the sodium.
Mercury, Storage, And Food Safety
Anchovies sit in lower mercury tiers on the federal chart, which makes them a handy pick for routine meals. Keep unopened tins in a cool cupboard. Once opened, cover leftovers with oil and chill. Aim to use within a few days for the best taste and texture.
Quick Recipe Ideas With Nutrition Notes
Garlic-Anchovy Greens
Sizzle two filets in olive oil. Add sliced garlic and chili. Toss in a pile of kale or chard and cook until tender. You get protein and omega-3s spread across a whole pan of vegetables with only a touch of fish.
Lemony Bean Salad
Chop three filets and whisk with lemon juice and olive oil. Fold into white beans, red onion, and parsley. The beans add fiber and potassium to balance the salt.
Tomato Toast
Toast bread, smear a thin layer of anchovy mash, and top with juicy tomato slices. Finish with pepper and a squeeze of lemon. Small dose, big payoff.
Bottom Line That Helps You Decide
Tins of anchovy give you protein and omega-3s in a compact package. The salt is the piece to watch. Drain well, rinse when needed, and balance with fresh, high-potassium sides. Kept in that frame, a small amount seasons a full meal and brings real nutrition with it.