Anchovies Nutritional Value Per 100G | Smart Facts

Per 100 g, canned anchovies (drained) deliver ~210 kcal, ~29 g protein, ~10 g fat, and very high sodium; raw fish has far less salt.

Anchovy Nutrition Per 100 Grams: What You Get

Little fish, big numbers. A typical 100 g portion of oil-packed anchovies, drained of oil, brings strong protein, steady calories, rich omega-3 fats, and a sodium wallop. Raw fillets look leaner and much less salty. Both options contain zero carbs and deliver a broad set of minerals and B-vitamins that slot neatly into everyday meals.

Below is a wide summary using reliable per-100 g figures from laboratory datasets. Use it to compare raw fillets with the common canned style and spot where anchovies shine on a plate.

Per 100 G: Core Nutrients And %DV

Nutrient	Raw Fillets	Canned (Drained)
Calories	~131 kcal	~210 kcal
Protein	~20.4 g	~28.9 g
Total Fat	~4.8 g	~9.7 g
Omega-3 (EPA+DHA)	~1.48 g	~2.05 g
Sodium	~104 mg	~3,668 mg
Calcium	~147 mg	~232 mg
Iron	~3.3 mg	~4.7 mg
Potassium	~383 mg	~544 mg
Niacin (B3)	~14 mg	~20 mg
Vitamin B12	~0.62 µg	~0.9 µg
Vitamin D	—	~1.7 µg
Selenium	~36.5 µg	~68 µg

Figures reflect typical entries from nutrient databases built on lab analyses of European anchovy. Values shift by brand, brine strength, oil, and whether bones remain in the jar or can. Even with that spread, two patterns stay consistent: high protein in a small bite and large swings in sodium between raw and preserved packs. Core numbers and fatty acid totals are visible on the canned anchovies nutrition page and similar USDA-sourced entries for raw fillets. The U.S. guidance on seafood frequency also lists anchovy as a low-mercury choice; see the FDA fish advice.

Macros That Matter In A Small Fillet

Protein density is the standout trait. Around 29 g per 100 g in the drained, oil-packed style makes it a tidy way to push up a meal’s protein without adding starch. Raw fillets still give about 20 g per 100 g, handy for quick sears and sauces. Fat runs moderate, with much of it in the long-chain omega-3 family. Carbs sit at zero, which keeps blood sugar steady when anchovies play the salty, savory role in a dish.

That omega-3 mix leans on EPA and DHA, the marine fats linked to heart and brain benefits in dietary guidance. A 100 g portion of the canned, drained style provides a bit over 2 g combined, while raw lands nearer 1.5 g. Those totals slide a little with species, season, and oil type in the jar, yet the general range holds up in data pulled from lab tables.

Micronutrients Anchovies Pack In

Mineral content is robust for the serving size. Calcium is meaningful in packs that include edible bones, especially in jars and tins. Iron sits in the mid-single-digit milligrams per 100 g. Potassium lands around the mid-hundreds, and selenium levels are strong even in small portions. You also get a useful hit of niacin and smaller amounts of B12 and vitamin D, with D rising a touch in oil-packed fish.

Not every jar shows the same slate of vitamins on its label. That’s normal. Vitamin D, for instance, can vary with oil type and light exposure. Minerals like calcium jump when bones are present. If you’re tracking exact targets, scan a brand’s own panel and compare it with a lab-based reference to line up your pick with your goal.

Sodium Reality And Smart Ways To Tame It

Sodium is the swing factor. Raw fish is low. Cured and canned fish get salty by design. Many tins cross the multi-gram mark per 100 g. That’s a lot for a single sit-down portion, though most recipes use far less than a full 100 g of fish.

Practical fixes work. Rinse fillets under cold water, then pat dry to shed surface brine. Soak for a minute in ice water when a gentler taste suits the dish, then drain and press with a paper towel. Fold anchovies into a recipe first, then salt at the end only if needed. When a jar lists “salt-added oil,” draining well matters; the oil often carries dissolved salt.

Anchovy Oils, Omega-3s, And Serving Guidance

A 100 g serving of oil-packed fillets delivers a little over 2 g of marine omega-3s, split mainly between DHA and EPA. Raw fish lands around 1.5 g per 100 g. Those numbers mesh with the pattern encouraged in seafood guidance: regular fish intake spaced across the week. Anchovies also sit in the low-mercury camp, which keeps them friendly for frequent menus and family meals.

Anchovy paste and salt-cured loins can be punchy. The omega-3s remain, yet the brining steps usually push sodium even higher than standard tins. Use small amounts for dressings, dips, and rubs, and let the savory depth carry the dish so you don’t add more salt elsewhere.

Prep Styles Compared Per 100 G

Style	Calories	Sodium
Raw Fillets	~131 kcal	~104 mg
Oil-Packed, Drained	~210 kcal	~3,668 mg
Salt-Cured/Paste	Similar kcal	Very high

The contrast in sodium shapes how you cook with each type. Raw fillets suit pan sears, grills, and quick tomato sauces where you handle the salt yourself. Drained oil-packed fillets bring instant umami to salads, pizza, and pasta, yet need a light hand with added salt. Cured loins and pastes shine in small amounts for aioli, Caesar dressings, bagna càuda, and compound butters.

Portion Ideas And Pantry Tips

Think in grams or single fillets when planning. Two to three small fillets weigh about 10–15 g and melt into a sauce for four. A packed pizza needs only a few pieces. For a protein lift without an over-salty bite, pair a modest amount of anchovy with beans, greens, or grains that sip up flavor.

Open-jar care matters. Keep fillets fully covered in fresh olive oil, seal, and refrigerate. Use clean utensils to avoid clouding the oil. Rinse only the portion you’ll use and keep the rest packed tight. Most jars list a window after opening; follow it for best texture and aroma.

Buying Guide: What The Labels Tell You

Labels list the fish, the pack medium, and the cure. “In oil, drained” means the posted calories reflect the fish after draining. “In brine” often lands a bit leaner on calories but can taste even saltier. “Cured” or “salted” signals big sodium numbers and firm texture. Boneless and skinless fillets are easy to use; whole fillets with bones raise calcium and deliver a richer chew.

Origin and species notes can appear on the tin or the brand site. European anchovy sits behind many jars. Texture shifts by region and pack house, so tasting a few brands helps you find a favorite for salads, pizza, and pasta night.

Make The Most Of A Small Serving

Anchovies carry flavor farther than their size suggests. A spoon of paste in a pan sauce seasons a full skillet of vegetables. Two fillets mashed with garlic and lemon turns a bowl of white beans into dinner. A few ribbons on a salad pull the whole plate together. Because salt loads stack fast, let the fish season the dish first, then finish with acid, pepper, herbs, and olive oil before you reach for a shaker.

Cooking raw fillets is quick. Dust with flour, pan-fry in a slick of oil, and splash with vinegar or lemon. Slide fillets under the broiler with breadcrumbs and parsley for a speedy appetizer. Fold chopped raw anchovy into beef tartare only if you trust the supply chain and keep the cold chain tight.

Method Notes And Limits

Numbers here match common database entries based on lab analyses of European anchovy. Brand panels can differ a touch, especially on sodium and vitamin readings. Bones shift calcium upward. Oil types and drain weights shift calories. If you track intake closely, check your jar’s label and weigh your portion; a kitchen scale removes guesswork.

Want A Deeper Dive Later?

Ready for a broader seafood view with serving ideas and frequency guidance? See the FDA fish advice when planning your week.