One hundred grams of anchovy delivers dense protein, omega-3 fats, and salty punch; numbers vary by raw, oil-packed, or rinsed prep.
Carbs
Protein
Sodium
Raw (100 g)
- ≈131 kcal
- ≈20.6 g protein
- ≈1.26 g EPA+DHA
Leaner
Canned In Oil (Drained, 100 g)
- 210 kcal
- 28.9 g protein
- ≈2.06 g EPA+DHA
Rich & Salty
Rinse And Pat Dry
- Brief cold rinse
- Drain thoroughly
- Pat dry before cooking
Lower Salt Path
What You Get Per 100 Grams
This section gives you a clear view of what one full metric portion delivers. Numbers vary by brand and curing, so use the table as a baseline and check your label.
| Nutrient | Raw Anchovy (100 g) | Canned In Oil, Drained (100 g) |
|---|---|---|
| Calories | ~131 | 210 |
| Protein | ~20.6 g | 28.9 g |
| Total Fat | ~4.9 g | 9.7 g |
| Saturated Fat | ~1.1 g | 2.2 g |
| Omega-3s (EPA+DHA) | ~1.23 g | ~2.06 g |
| Carbohydrate | 0 g | 0 g |
| Sodium | ~88 mg | 3668 mg |
| Calcium | ~125 mg | 232 mg |
| Iron | ~2.8 mg | 4.6 mg |
| Potassium | ~326 mg | 544 mg |
| Vitamin D | n/a | 1.7 µg |
For canned and drained values, see the detailed entry at MyFoodData, which compiles U.S. database data and lists omega-3 breakdowns and minerals. Federal seafood guidance on weekly portions sits here: FDA advice about eating fish.
Why The Numbers Change
Salt cure and packing medium change both water weight and mineral counts. Drained, oil-packed fillets carry more protein by weight and far more sodium. Raw fillets show less sodium and a leaner macro split. Brand recipes also differ, which is why that label check matters.
Anchovy Nutrition Per 100 Grams: What To Expect
Per 100 g, oil-packed drained fillets land near 210 kcal with 28.9 g protein and 9.7 g fat. Raw fillets sit lower in calories with a strong protein share. Those ranges explain why a few fillets can season a dish and still lift protein.
Protein Quality And Amino Acids
Anchovy brings a complete amino acid profile with solid amounts of lysine, leucine, and methionine. Per 100 g canned and drained, you get nearly 29 g protein, which stacks up well against chicken breast on a weight basis. For quick math in recipes, every 10 g of drained fish brings about 2.9 g protein.
Omega-3s You Actually Get
Anchovy is a reliable source of EPA and DHA. A typical 100 g of canned and drained fish shows just over 2 grams combined. Raw fillets still land above one gram per 100 g. These figures help you reach common seafood targets from U.S. agencies and align with general weekly seafood intake advice.
Sodium And How To Tame It
Cured fish is salty by design. The 100 g canned and drained figure can run over three grams of sodium. Rinsing under cold water, draining, and patting dry reduces surface brine. In hot dishes, you can skip added salt and let capers, lemon, chillies, and herbs carry flavor. In cold dishes, balance brine with juicy items like tomatoes, cucumbers, or citrus.
Micronutrients That Stand Out
Calcium and selenium stand out in the tin. Bones soften during curing, so canned fillets deliver more calcium per gram than raw. Iron and B vitamins trend higher in the oil-packed entry as well, while potassium stays moderate.
Serving Guide And Portion Math
Most jars list drained weight. For pizza or pasta, 20–30 g covers strong flavor. For salads or toast, 15–20 g fits a briny accent. If you want a full protein hit from this fish alone, plan 50–100 g. The table below turns common amounts into calories and protein using the canned, drained baseline.
| Portion | Calories | Protein |
|---|---|---|
| 15 g (about 3–4 fillets) | 32 | 4.3 g |
| 30 g (about 6–8 fillets) | 63 | 8.7 g |
| 50 g (hefty topping) | 105 | 14.5 g |
| 100 g (full portion) | 210 | 28.9 g |
Ways To Use Anchovy Without Extra Salt
Base For Sauces
Melt fillets in olive oil to start a tomato pan sauce. They vanish into the oil and leave a deep savory edge. Add garlic, chilli, and canned tomatoes, then finish with a splash of pasta water.
Compound Butter Or Mayo
Whip with butter, lemon zest, and parsley for steak or roast veg. For a cold spread, mash with mayo, garlic, and pepper for a salty-creamy dip.
Grain And Bean Bowls
Break warm fillets into lentils or white beans with a spoon of vinegar and herbs. The brine perks up mild bases without extra salt from the shaker.
Sheet-Pan And Roast Tricks
Toss chopped fillets into roast potatoes in the last five minutes, or smear an anchovy-herb paste under chicken skin before roasting.
Raw Versus Canned For Different Jobs
Raw fish suits crudo, quick pan sear, or marinating. Canned shines in sauces, dressings, and spreads, and it keeps well on the shelf. If you want lower sodium, pick raw or look for water-packed fillets and rinse again before you plate.
Desalting And Prep Tips
Quick Rinse Method
Hold fillets under cold running water for 5–10 seconds, then rest on paper towels. Repeat once if the batch tastes extra salty. Pat dry before the pan so the oil doesn’t spit.
Milk Or Water Soak
For milder sandwiches and salads, a 10-minute soak in cold milk or water takes the edge off. Drain well, pat dry, and add back olive oil for texture.
Anchovy Paste
Tube paste is handy for micro-doses in dressings. One teaspoon lifts a vinaigrette without visible fillets. Check labels for salt and anchovy content to match your taste.
Buying Guide And Label Cues
Scan for “drained weight,” oil type, and sodium per 100 g. Olive oil brings a rounder flavor; sunflower oil runs neutral. Jars packed in water can taste sharper but rinse cleanly. If omega-3 content is listed, you’ll often see EPA and DHA broken out; those numbers add context beyond total fat.
Allergen, Mercury, And Who Should Pick What
This fish is a finfish allergen. People with fish allergy should skip it. For mercury concerns and weekly seafood targets, the federal chart is helpful: adults are steered toward about 8–12 ounces of seafood each week, picked from lower-mercury choices. Small fish like anchovy commonly sit in that lower tier.
Storage And Food Safety
Keep unopened tins in a cool cupboard. After opening, transfer leftovers to a small glass jar, cover with oil, and refrigerate. Use within a week for best texture. Raw fillets should be kept cold and cooked within a day or two, or frozen. As with any seafood, discard if odor seems off.
Cooking Moves That Keep Value
Low Heat, Big Payoff
Use gentle heat. Overcooking dries the lean flesh and blunts flavor. For pasta, melt fillets just until they disappear, then move on with aromatics and tomatoes.
No-Cook Routes
Layer on toast with ripe tomato and a squeeze of lemon. Fold into a chopped salad with crisp greens, beans, and herbs. Slide slivers over soft-scrambled eggs.
Balancing Boldness
Match brine with acid and crunch. Think lemon, vinegar, capers, celery, fennel, and toasted crumbs. Pepper, chilli, and parsley round things out.
Flavor Profile And Pairings
Expect firm, meaty texture with a clean sea note and a deep savory base from curing. Good partners cut through the salt and amplify aroma. Citrus brightens. Fresh herbs lift. Bitter leaves add contrast. Sweetness from tomatoes or roasted peppers softens edges. Creamy elements like butter, ricotta, or tahini round things out. Heat from chilli or black pepper keeps bites lively. In a small amount, the fish disappears into sauces and stocks and quietly boosts depth without turning the dish “fishy.”
Pantry Planning And Cost Savers
Tins and jars come in many sizes, and that flexibility helps with waste. If a recipe calls for a teaspoon of paste or one fillet, use the rest to season beans, dressings, or compound butter. Keep one tin in a work drawer for quick desk-lunch upgrades and one jar at home for weeknight pasta. For batch cooking, blend extra fillets with lemon, herbs, and oil into a pourable sauce and freeze in ice cube trays. Each cube stands in for a fillet and drops straight into a hot pan. That way, nothing goes to waste or stale.
Method And Sources
All numbers in the tables come from U.S. datasets compiled in the MyFoodData database, which cites USDA FoodData Central entries for raw and canned forms. Seafood intake advice comes from the FDA’s consumer page on weekly seafood targets. Brand labels may differ; treat your jar as the final word when you track sodium. Data points reflect drained weights for canned fish unless said otherwise. Raw entries refer to European anchovy species.