A 1-oz drained serving of anchovy fillets in olive oil has ~59 calories, ~8 g protein, and over 1,000 mg sodium.
Lower Sodium (Rinsed)
Typical Sodium
Briny Styles
Rinsed & Patted
- Run briefly under cold water
- Pat dry to keep texture
- Use in salads or dips
Lower salt
Standard Drain
- Lift from oil, drain well
- Melt into sauces
- Season with lemon, not salt
Balanced
Brine-Forward Recipes
- Use smaller pieces
- Skip salty add-ins
- Pair with tomatoes
Bold flavor
Anchovy Fillets In Olive Oil: Nutrition Breakdown
Small fish, big payload. Drained anchovies packed in olive oil deliver dense protein with little carbohydrate, plus minerals that many diets miss. The catch is sodium from curing and packing, so portions and rinsing matter.
Per 100 grams, canned anchovies in oil provide about 210 calories, around 29 grams of protein, and close to 10 grams of fat. A drained ounce (28 g) lands near 59 calories with roughly 8 grams of protein and about 3 grams of fat. The profile suits quick protein boosts in sauces, salads, and snacks.
| Serving | Calories | Protein |
|---|---|---|
| 1 oz (28 g) | ~59 kcal | ~8 g |
| 2 oz (56 g) | ~118 kcal | ~16 g |
| 100 g | ~210 kcal | ~28.9 g |
Macros At A Glance
Anchovy fillets have almost no carbohydrate and only moderate fat, much of it from the packing oil and the fish’s own monounsaturated and polyunsaturated fats. You also get a modest amount of saturated fat. The protein density explains why a few fillets change the body of a sauce or pizza fast.
Minerals And Vitamins That Stand Out
Calcium from the tiny bones shows up even in fillets, along with iron, phosphorus, and potassium. You also get a bit of vitamin D. Per 100 grams, you’re looking at roughly 232 mg calcium, 4.6 mg iron, 252 mg phosphorus, 544 mg potassium, and 1.7 mcg vitamin D from standard nutrient databases.
Salt, Rinsing, And Serving Size
Sodium sits at the top of the watchlist with these fish. Per 100 grams, drained fillets can top 3,600 mg of sodium. That puts a single ounce near 1,000 mg, which is almost half the daily reference for many people.
If you love that punchy taste, try a quick rinse and pat-dry before cooking. You’ll keep the umami while trimming some surface salt. Pair with low-salt sides—think tomatoes, beans, greens, and unsalted nuts. Swap extra salt in recipes for lemon, chili, or herbs.
For label reading, the Daily Value for sodium is 2,300 mg per day on U.S. Nutrition Facts labels. If your plate already has bread, cheese, cured meats, or canned soup, budget the fish accordingly.
Protein Quality, Omega-3s, And Heart-Smart Eating
Besides sheer protein, these fish bring marine omega-3s. They’re small yet oily, which makes them handy when you want flavor and nutrition in a few bites. A pattern with a couple of fish meals per week matches common heart-smart advice.
The American Heart Association recommends two servings of fish per week. That can include anchovies, sardines, mackerel, and salmon. Mix it up across the month so you don’t overload on sodium from cured products. See the AHA’s guidance on fish and omega-3 fatty acids for a quick refresher on portions and picks.
Where These Fillets Shine
They disappear into sauces, dressings, and compound butters. Melt a couple in olive oil with garlic and chili for a fast pasta base. Mash two fillets with lemon and parsley for a punchy spread. Drop a tiny piece into a pan sauce for steak and watch the body and color snap into place.
Smart Pairings To Balance Salt
- Tomato and herb: The acid tames the salinity and the oil carries aroma.
- Beans and greens: Fiber and potassium help round the plate.
- Citrus and chili: Bright heat lets you skip extra salt without losing spark.
Buying, Storing, And Handling
Oil-packed tins and jars vary in salt level and texture. Some brands run firmer and brinier; others feel silky with a milder cure. Look for whole fillets that hold together when lifted with a fork. If a jar lists sunflower or other oils, expect a slightly different flavor and fat profile than extra-virgin olive oil.
Storage Tips
Unopened tins live happily in the pantry. Once opened, transfer leftovers to a clean glass container, top with fresh oil to cover, seal, and refrigerate. Try to finish within a few days for best flavor. If the aroma turns sharp or the texture gets mushy, it’s time to toss.
How Draining And Rinsing Change The Numbers
Most labels list values for drained fish. Rinsing reduces surface salt and oil, which slightly shifts calories and fat while dropping sodium. You won’t get exact math without lab testing, but the taste change is obvious and the plate usually needs less extra salt.
Micronutrient Highlights Per 100 Grams
Here’s a compact view of a few standouts drawn from standard nutrition databases for the oil-packed, drained style.
| Nutrient | Amount | Why It Matters |
|---|---|---|
| Calcium | ~232 mg | Supports bones; small edible bones add to the total |
| Iron | ~4.6 mg | Helps oxygen transport |
| Vitamin D | ~1.7 mcg | Fish provide some, which helps with absorption of calcium |
| Potassium | ~544 mg | Balances sodium on the plate |
| Phosphorus | ~252 mg | Pairs with calcium in bone health |
| Sodium | ~3,668 mg | High due to curing; portion control helps |
Serving Ideas With Built-In Balance
Creamy Dressing, No Extra Salt
Whisk a mashed fillet into yogurt with lemon, pepper, and dill. Toss with shaved fennel and cucumber. The fish seasons the bowl, so you can skip the shaker.
Weeknight Pasta That’s Not Heavy
Sizzle garlic and chili in oil, melt in two fillets, then add hot pasta water and toss with spaghetti, lemon zest, and parsley. Finish with toasted breadcrumbs instead of extra cheese to keep sodium in check.
Quick Protein Snack
Lay two fillets on slices of ripe tomato with a drizzle of oil and a squeeze of lemon. Add fresh basil and cracked pepper. That’s a minute of prep with serious flavor.
Comparisons: Oil-Packed Vs. Fresh Or Marinated
Raw anchovy or gently marinated boquerones taste milder and carry far less salt. Oil-packed fillets bring convenience and intensity. For frequent fish nights, rotate styles: one week lean toward grilled fresh fish, another week keep a jar on hand for fast sauces and salads.
When You’re Watching Sodium Closely
If your plan calls for tight sodium control, reserve oil-packed anchovies for flavoring rather than center-of-plate servings. A half fillet can season a full bowl of greens or a pan sauce. You still get protein and omega-3s with a fraction of the salt.
Label Reading Shortcuts
- Serving size: Many jars list 1–2 fillets; check the grams.
- Sodium per serving: Pick the lowest that still tastes good in your recipes.
- Oil type: Extra-virgin olive oil brings aroma and a touch of polyphenols.
- Add-ins: Capers, chili, or herbs raise flavor without more salt.
Method Notes And Sources
Numbers in this guide come from standard databases for canned anchovies packed in oil and drained. Calorie, fat, protein, vitamin, and mineral values reflect a 100 g baseline with ounce estimates scaled from that base. Sodium varies by brand and cure. For label guidance on sodium, see the FDA’s page on the Daily Value. For fish intake basics, see the American Heart Association’s page on fish and marine omega-3s. Figures here reflect drained fish; always check your jar’s label before serving sizes.