Per 100 grams, anchovies deliver dense protein, long-chain omega-3s, and zero carbs; sodium swings widely by raw, water-packed, or oil-packed style.
Sodium — Low
Sodium — Mid
Sodium — High
Raw Fillets
- ~131 kcal • ~20 g protein
- ~1.48 g EPA+DHA
- ~104 mg sodium
lowest sodium
Water-Packed Can
- ~150–180 kcal • ~23–27 g protein
- moderate sodium
- drain well
balanced
Oil-Packed, Drained
- ~210 kcal • ~28.9 g protein
- ~2.1 g EPA+DHA
- very salty
saltiest
What 100 Grams Really Delivers
Anchovy fillets pack dense nutrition for a small portion. In a 100-gram reference serving, raw fish sits near 131 calories with ~20 grams of protein and no carbs, while the cured, oil-packed option lands around 210 calories with ~29 grams of protein. The shift stems from salt and packing oil, not sugars or starches. These values come from laboratory entries that draw on USDA measurements and the SR Legacy dataset collated by food composition tools.
| Variant | Calories | Protein (g) |
|---|---|---|
| Raw (European) | ~131 | ~20.4 |
| Water-Packed, Drained* | ~150–180 | ~23–27 |
| Oil-Packed, Drained | ~210 | ~28.9 |
*Water-packed ranges vary by brand. Scan the label for the exact calorie and protein numbers. Raw and oil-packed values above reflect widely referenced FoodData-derived entries for this fish type.
Anchovy Nutrition 100 g — Macro Breakdown
Protein leads the way. Even the rich, oil-packed style delivers nearly thirty grams of complete protein per 100 g, with all essential amino acids present. Raw fillets land a touch lower at roughly twenty grams. Carbs sit at zero across styles. Fat remains moderate: near 4.8 g in raw fish, about 9.7 g in oil-packed tins.
Omega-3s are the quiet star. Raw fillets provide about 1.48 g long-chain omega-3s per 100 g (EPA near 0.54 g, DHA near 0.91 g). Oil-packed fillets commonly show about 2.1 g total omega-3s per 100 g (EPA near 0.77 g, DHA near 1.29 g). Those numbers align with the fatty-acid detail views used by nutrition tools that source from FoodData Central.
Why Sodium Swings So Much
Fresh fish isn’t salty. Curing and brining change that. Raw anchovy sits around 104 mg sodium per 100 g. Once fillets are cured and packed, sodium can jump above 3 grams per 100 g, especially in oil-packed tins. That leap comes from the brine and salt-heavy cure, not from the fillet itself.
For context, the FDA sets the Daily Value for sodium at 2,300 mg per day. A 100-gram plate of salty fillets can pass that line by a wide margin, while the same amount of raw stays well under. If you enjoy the cured version, portion and pairing choices matter.
Close Variant: Anchovy Nutrition Per 100 g — Practical Uses
The 100-gram lens helps you plan portions and recipes. It scales cleanly to amounts used in salads, pizza, tapenade, bagna càuda, and Caesar dressing base. Two ounces (about 56 g) of oil-packed fillets land near 118 calories with about 16 g protein; half a small 45 g can sits closer to 95 calories with roughly 13 g protein. Use your label and scale up or down from the table above.
Protein Planning
Building a meal around fish protein is simple here. Raw fillets in a quick sauté pair with lemon and herbs for a light plate that still hits near 20 g protein per 100 g. Oil-packed fillets stirred into warm pasta deliver a bigger punch per ounce. Drain well and blot the fillets to keep added fat modest.
Omega-3 Timing
EPA and DHA stack up fast with anchovies, which suits heart-smart eating patterns. If you track weekly seafood targets, a single 100 g serving moves the needle without crowding your calorie budget.
Micronutrients Worth Calling Out
Calcium: raw fillets land near 147 mg per 100 g. Iron sits near 3.3 mg. Potassium comes in around 383 mg. Selenium tends to be strong as well. These figures shift slightly in cured tins, yet the fish stays mineral-dense across forms.
Niacin (vitamin B3) and vitamin B12 show up with useful amounts. You’ll see modest vitamin D in many packed products, while raw entries may list D as low or missing due to measurement limits. Don’t expect fiber or vitamin C.
Label Reading For 100 g Portions
Start with serving size. Many tins list “5 anchovies (20 g).” To reach 100 g, multiply the panel by five. That simple step brings clarity on sodium, calories, and omega-3 totals at the portion you plan to eat. Detailed pages for this fish also show EPA and DHA separately, which helps when you’re logging intake.
Next, check sodium against the FDA line. If a label shows 30% DV in a 20 g serving, a 100 g plate would land near 150% DV. That’s the moment to balance the rest of your day with low-sodium sides. The FDA’s consumer page on sodium in your diet explains how to use %DV to stay under the cap.
How Preparation Changes The Numbers
Raw To Pan-Ready
Light heat won’t add carbs, though oil, butter, or sauce will change fat and calories. A quick sear with olive oil adds only what clings to the fish. Pat fillets dry, use a hot pan, and measure the fat you add so your 100 g math holds up.
Rinsing And Soaking
Salt-packed fillets can be rinsed or briefly soaked in water or milk to pull back salinity. That step trims sodium per 100 g, yet the protein, omega-3, and minerals stay in play. Taste as you go so you don’t swing bland.
Oil Choice
Oil-packed tins vary. Some use olive oil, others soybean or sunflower. The fish’s own fat profile stays steady, but the packing oil can nudge monounsaturated and polyunsaturated totals. Drain well if you want the fish profile to dominate.
Table Of Core Minerals (Per 100 g)
| Variant | Calcium (mg) | Sodium (mg) |
|---|---|---|
| Raw (European) | ~147 | ~104 |
| Water-Packed, Drained* | ~200–300 | ~500–900 |
| Oil-Packed, Drained | ~232 | ~3,668 |
*Brand recipe and brine strength set the final numbers. Use your label for precision. The raw and oil-packed figures here mirror common database entries for this fish.
Practical Portion Equivalents
Most home cooks won’t weigh exactly 100 g. Here’s how your plate often looks: a typical 2-oz drained portion (about half a small can) runs close to 13–16 g protein and roughly 90–120 calories with oil-packed fish. A salad that uses five fillets lands near 20 g by weight; multiply by five to estimate a 100 g bowl’s stats. For sauces and dressings, think in teaspoons of minced fillet and scale up to your taste.
Tips To Balance Salt While Keeping Flavor
Pair With Potassium-Rich Sides
Leafy greens, roasted potatoes, and tomatoes add bulk and taste while keeping carbs controlled. They also bring potassium, which pairs well with a salty fish base.
Use Anchovies As A Seasoning
One or two fillets melted into olive oil can season a full skillet of vegetables or pasta. You get savory depth without pushing sodium intake all at once.
Finish With Acid, Herbs, And Heat
Lemon juice, parsley, and a pinch of chili flakes brighten the bite, so you need fewer salty add-ons like capers or extra cheese.
Safety And Storage Notes
Buy tins with intact seams and a clear date stamp. Store unopened cans in a cool, dry cupboard. Once opened, move leftover fillets to a sealed container, cover fully with oil or brine, and refrigerate for a short window. For raw fish, source from a trusted seller, keep chilled from store to stove, and cook through for safety.
Method Snapshot For This Guide
Figures shown for 100 g serve as a reference. The data reflects raw European anchovy entries and their cured, drained counterparts drawn from FoodData-based tools. Calories, protein, fat, omega-3 totals, and sodium were cross-checked against those records. For context on daily sodium limits and label reading, this page leans on the FDA’s current Daily Value line of 2,300 mg. Where brands vary, ranges are flagged and readers are pointed back to product labels.
Which Style Fits Your Plate Today?
Pick Raw When You Want Control
You set the salt and the fat. Raw fillets let you season to taste and cook in a measured amount of oil. Great for pan sauces and quick pastas where you plan the finish.
Pick Water-Packed For A Middle Ground
Drained water-packed tins keep protein high with less fat than oil-packed fish. Sodium sits in the middle, so it’s handy for salads and quick snacks when you want less added oil.
Pick Oil-Packed For Ready-To-Use Richness
They’re tasty right from the can and perfect for sauces, dressings, and pizza. Just budget for the higher sodium and calories per 100 g.
Keep the FDA’s 2,300 mg sodium cap in view as you scale portions and pair your fish with fresh sides. A little planning keeps flavor high and the numbers where you want them.