Anchovy broth nutrition runs about 5–40 calories per cup with light protein, minerally notes, and sodium set by seasoning.
Light Cup
Standard Cup
Rich Reduction
Light & Clear
- Short 10–15 min simmer
- Pull kombu at first bubbles
- Salt at serving only
Low sodium
Everyday Batch
- 15–25 min gentle simmer
- Small kombu square
- Radish slice for body
Balanced
Concentrate
- Reduce by one third
- Skim once for clarity
- Season by the bowl
Freezer-friendly
What This Broth Is And Why Cooks Use It
Anchovy stock is a lean, savory base made by simmering dried anchovies with kelp and a few aromatics. The method teases out glutamates from kombu and gentle fish notes from the small dried fish. You get clear flavor without heavy fat, so bowls stay light while tasting deep.
Many home cooks toast the small fish for a minute, remove heads and guts for a softer taste, then simmer with a sheet of kelp. A radish slice or green onion adds sweetness. The result is clean and flexible. Season at the end so you can steer sodium to your target.
Nutrition Facts For Anchovy Stock At Home
Exact numbers shift with strength and salt. Light batches sit near single-digit calories per cup, while fuller reductions climb into low double digits. Protein is modest, since you’re extracting rather than eating the fish. Minerals come along, especially calcium traces from the bones and iodine from kelp.
| Metric | Typical Range | Notes |
|---|---|---|
| Calories (per cup) | ~7–40 | From very light dashi to fuller fish stock |
| Protein (per cup) | ~1–5 g | Extraction level sets the number |
| Fat (per cup) | ~0–2 g | Skimming reduces any surface fat |
| Sodium (per cup) | 0–360 mg+ | Zero if unsalted; packaged mixes can be higher |
| Calcium | Trace–modest | Released from tiny bones during simmer |
| Iodine | Trace–high | Spikes with kombu; amount varies by species |
| Omega-3s | Trace | Most remain in the fish; broth carries a little |
Where The Ranges Come From
Lean cups align with published recipe nutrition that lands near 7 calories, while broader databases list cups around 40 calories with a few grams of protein. That spread explains why a home pot can sit anywhere in between for energy and macros.
Sodium: The Swing Factor
Plain stock starts with little to no sodium. Salt, soy sauce, and store mixes move the needle. One common database entry for bagged dashi shows roughly one third of a gram of sodium per cup. Some brands run lower; some run higher. Taste first, then season. If you need a firm number, measure what you add and check your label.
Minerals And Iodine
Anchovy itself carries calcium and iron, and the bones in dried fish are part of the flavor kit. The kelp sheet adds iodine, which supports thyroid hormone production. Seaweeds vary a lot by species and harvest. Some kelp species can carry very high iodine per gram. Shorter simmers and smaller sheets keep levels on the gentle end.
If iodine intake is a concern, go easy on the kelp. National guidance explains typical intake ranges and how urine tests reflect status. Those pages also flag that seaweed can be extremely rich in iodine. Use small pieces and short soaks when you want flavor without a big hit. See the iodine fact sheet for details.
Baseline Numbers To Sanity-Check Your Batch
Curious about reference figures for a plain seafood stock? The fish stock entry lists calories and protein for a simple cup. It helps set expectations for homemade batches, which sit on the same order of magnitude when you keep salt light.
How To Make A Balanced Pot
Set up a pot with cool water, a small handful of cleaned dried anchovies, and one piece of kelp. Bring to a bare simmer. Skim once. Pull the kelp after the first bubbles for a cleaner taste, then let the fish ride for 15–25 minutes. Strain. Season in the bowl, not in the pot, when sodium control matters.
Ingredient Ratios That Work
A handy batch uses about 8–12 medium anchovies and a small kombu square per quart. Add a thin slice of radish for soft sweetness. Keep heat low; a rolling boil can make the pot bitter. Stop the simmer when the stock smells savory and tastes round, not fishy.
Clearer Stock Tips
- Toast the dried fish for one minute in a dry pan to mellow sharp notes.
- Split the anchovies and shake out guts for a cleaner finish.
- Simmer, don’t boil. Gentle heat keeps the broth clear.
- Skim once. A quick pass with a ladle keeps cups bright.
Storage And Food Safety
Cool quickly, then refrigerate for up to three days or freeze in ice cube trays for fast portions. Label strength and date. Reheat only what you’ll use. Discard any batch that smells off.
Health Lens: What You Get From A Cup
Energy stays low, which helps when you want a savory base without heavy calories. Protein is light, yet present. That makes it handy in weight-controlled soups or porridge. The broth also brings a gentle mineral lift, led by calcium traces and a variable iodine dose from kelp.
People with thyroid issues, pregnant readers, and those on medication should avoid big iodine swings unless a clinician has set targets. Seaweed sheets differ widely by type and origin, so treat kombu like a strong spice: small amounts go a long way.
Ways To Tune Flavor And Nutrition
Lower The Sodium Without Losing Satisfaction
- Season at serving, not in the pot. You’ll use less salt.
- Add a splash of noodle cooking water for body without a salt dump.
- Drop in scallion greens, radish, or mushroom to add depth that reads as roundness.
Boost Protein Or Calcium
- Stir in soft tofu at serving for a clean protein bump.
- Add a few tiny cooked anchovy bits to the bowl when you want more grams.
- Finish with sesame seeds for a modest mineral lift.
Better Store Mix Choices
Powders and packets are handy. Brands differ. Look for options with short ingredient lists and clear sodium lines. Start with half a packet, taste, and build. If the label lists a high sodium number per cup, dilute, then season in the bowl.
Portions, Uses, And Swaps
One quart covers a family soup or several bowls of noodles. Use light stock for porridge or seafood soups with delicate fish. Use a richer reduction for stews or braises. If you’re out of dried anchovy, a small sheet of kombu with dried shrimp makes a quick stand-in. A mild chicken stock works in a pinch, yet it brings a different profile.
| Use Case | Why It Fits | Nutrition Angle |
|---|---|---|
| Noodle Bowls | Clean, briny backdrop | Low calorie base |
| Congee | Gentle savor and aroma | Sodium control in the bowl |
| Seafood Soup | Matches fish, not meat | Light protein, mineral trace |
| Vegetable Braise | Lifts greens and roots | Salt late to keep balance |
| Tofu Soup | Lets soy shine | Protein boost from tofu |
| Rice Cakes | Holds up to spice | Season with chile at serve |
Practical Numbers You Can Use
Quick Estimating
When you brew at home, treat a cup as roughly 10–30 calories unless you reduce hard. Count 1–3 grams of protein, near zero fat if you skim, and sodium that matches what you add. Packets vary. Measure with a teaspoon of soy sauce or salt so you can track your dose.
Label Tips
Buying a bottle or a packet? Scan the serving size and sodium line. Many entries land around 300–400 milligrams per cup. If that feels high, dilute, then season at the table. A squeeze of citrus brightens flavor with no sodium.
What This Means In Your Kitchen
This broth is a handy way to add savory backbone without heavy calories. Keep the simmer gentle, season late, and choose how strong you want it. With those moves, you get reliable flavor and numbers that fit many goals.