Per 100 grams, anchovies deliver about 131 calories, 20 g protein, and 1.5 g omega-3s; canned in oil jumps to 210 calories with very high sodium.
Low Sodium (Raw)
Mid Sodium (Packed In Water)
High Sodium (Oil-Cured)
Use Them Fresh
- Grill or pan-sear.
- Season after tasting.
- Serve with lemon.
Low sodium
Rinse & Pat Dry
- Soak 10–15 minutes.
- Swap brine for water.
- Blot before cooking.
Trim salt
Pack Smart
- Choose water-pack.
- Skip extra salt.
- Drain thoroughly.
Label check
Anchovy Nutrition Per 100 Grams: What Changes With Prep
Anchovies are tiny, oily fish with a big nutrient punch. Per 100 grams raw, you’re looking at roughly 131 kcal, 20.4 g protein, 4.8 g fat, 1.3 g saturated fat, 60 mg cholesterol, and 104 mg sodium, plus minerals like calcium (147 mg), iron (3.3 mg), and potassium (383 mg). Switch to cured fillets packed in oil, drained well, and the picture shifts: about 210 kcal, 28.9 g protein, 9.7 g fat, 2.2 g saturated fat, 85 mg cholesterol, and a steep 3,668 mg sodium, with bumps in calcium (232 mg), iron (4.6 mg), and potassium (544 mg). Those swings come from curing and packing medium, not from the fish itself.
Raw Vs. Cured: Why The Numbers Move
Salt cures pull out moisture and concentrate nutrients per gram, while brine and oil add sodium or fat to the final bite. Draining helps, and rinsing can dial sodium down more, but cured fillets still land far saltier than raw fish. If you’re tracking macros, that jump in protein and fat per 100 g after curing isn’t magic—water loss simply makes each gram denser in nutrients.
Broad Snapshot Table (Per 100 g)
This table shows common nutrition lines for raw anchovy fillet and drained fillets in oil. Values are rounded to match standard label style.
| Nutrient | Raw (100 g) | Oil-Cured, Drained (100 g) |
|---|---|---|
| Calories | 131 kcal | 210 kcal |
| Protein | 20.4 g | 28.9 g |
| Total Fat | 4.8 g | 9.7 g |
| Saturated Fat | 1.3 g | 2.2 g |
| Cholesterol | 60 mg | 85 mg |
| Sodium | 104 mg | 3,668 mg |
| Calcium | 147 mg | 232 mg |
| Iron | 3.3 mg | 4.6 mg |
| Potassium | 383 mg | 544 mg |
Protein Quality And Omega-3s
Anchovies bring complete protein with a strong showing for niacin and selenium, backed by notable EPA and DHA. Per 100 g raw, you’ll hit about 1.48 g total omega-3s, with roughly 0.54 g EPA and 0.91 g DHA. Cured versions keep the fatty acid profile but concentrate it by weight to a degree; the bigger story remains sodium and fat added through curing and packing.
Flavor, Texture, And Kitchen Impact
Fresh fillets cook fast, flake easily, and taste clean. Cured fillets are intense and salty with a firm bite. That intensity is why a few pieces can season a pan of vegetables or a sauce. Whole raw portions work well for grilling or pan-searing; oil-cured fillets shine as a seasoning, not a main. If you’re after protein with lower sodium, go raw or water-pack and rinse.
How To Keep The Nutrition Working For You
Pick The Form For The Job
Want a high-protein main without a salt bomb? Choose fresh or water-pack fillets and season near the end. Building depth in a sauce or dressing? Two or three oil-cured fillets melted into warm oil can replace ladlefuls of stock or piles of salt. That swap trims sodium while keeping the savory kick.
Rinse, Soak, Drain
To tame salt, soak cured fillets in cold water for 10–15 minutes, then drain and pat dry. Rinsing won’t erase all sodium, but it can lower the hit enough to fit a daily budget without dulling flavor. For water-pack tins, pour off the brine and give a quick rinse before cooking.
Heat Choices That Respect The Fish
A hot pan and brief cook keep texture tender and fats intact. For cured fillets, low heat is your friend—let them melt into oil and aromatics rather than fry. Fresh fillets prefer a quick sear, then off the heat. High heat for long stretches dries them out and can mute those delicate oils.
When Labels Matter
Brands vary. Two tins can differ wildly in sodium or added oil. Scan the panel and pick options with shorter ingredient lists and lower mg per serving. If you cook from raw, portion control is easy; if you cook from tins, drain thoroughly and measure what hits the pan.
Evidence Corner: Numbers You Can Use
Nutrition databases list raw anchovies at around 131 kcal, 20.4 g protein, and 4.8 g fat per 100 g, plus trace carbs. Cured, oil-packed versions land near 210 kcal, 28.9 g protein, and 9.7 g fat per 100 g, with sodium near the top of label ranges for pantry fish. Public datasets also show strong EPA and DHA totals per 100 g raw, which is why even small amounts change a dish’s nutrition profile.
Smart Ways To Portion
Because the taste is bold, you rarely need a full 100 g of cured fillets in one meal. A few grams can season a pasta, salad, or sauté. Fresh fillets act like other small fish portions, and you can plate 120–150 g per person with room for sides. That flexibility lets you tune protein and sodium without losing flavor.
Portion & Macro Ranges (Quick Math)
Use these rounded ranges to plan. Values assume raw for the first set and oil-cured, drained for the second. Actual labels vary by brand and cure.
| Portion | Calories | Protein |
|---|---|---|
| 15 g cured (about 3–4 fillets) | ~32 kcal | ~4.3 g |
| 30 g cured (about 6–8 fillets) | ~63 kcal | ~8.7 g |
| 50 g cured (small garnish bowl) | ~105 kcal | ~14.5 g |
| 75 g raw (light main) | ~98 kcal | ~15.3 g |
| 100 g raw (standard reference) | ~131 kcal | ~20.4 g |
| 120 g raw (hearty plate) | ~157 kcal | ~24.5 g |
How To Build Meals Around Anchovies
Salads And Vegetables
Blend two cured fillets into a lemony dressing, then toss with crunchy greens. Sauté greens in olive oil with garlic, melt one fillet in the pan, and finish with chili and citrus. You’ll add umami and a touch of fat without leaning on heavy salt.
Pasta And Grains
Warm olive oil with garlic and chili, melt in a fillet or two, then toss with cooked pasta and a splash of starchy water. Add a handful of parsley and breadcrumbs for texture. You’ll get flavor, not a sodium avalanche, especially if the fillets were rinsed.
Protein-Focused Plates
For raw fillets, keep the cook short: a hot skillet, 90 seconds per side, squeeze of lemon, cracked pepper. Plate with potatoes and a leafy side. If you want cured fillets as a topping, go small—think a few strips over roasted tomatoes or white beans.
Micronutrients That Stand Out
Calcium And Iron
Anchovies contribute calcium and iron in meaningful amounts for a small serving size, especially when you eat soft bones in cured fillets. That helps shore up meals that might otherwise lean protein-only.
Niacin, Selenium, And B12
Niacin supports energy metabolism, selenium acts as a trace antioxidant, and B12 underpins red blood cell formation. You’ll find all three in anchovies, which makes even a modest portion a handy nutrition add-on.
Salt Awareness Without Losing Flavor
High sodium is the main tradeoff with oil-cured tins. If you use them often, plan your day so other items steer lower in sodium. An easy tactic: let cured fillets stand in for some—or all—of the added salt in a recipe. You’ll hit the same savory notes while staying closer to a daily budget. The FDA sodium daily value is 2,300 mg; that benchmark helps you gauge how a tin fits into the rest of the day.
Reference Values Behind The Numbers
The raw 100 g line comes out to about 131 kcal, 20.4 g protein, 4.8 g fat, 60 mg cholesterol, 104 mg sodium, 147 mg calcium, 3.3 mg iron, and 383 mg potassium. For cured, drained fillets in oil, typical label entries sit near 210 kcal, 28.9 g protein, 9.7 g fat, 85 mg cholesterol, and 3,668 mg sodium per 100 g, with larger calcium and iron counts than raw. Datasets also list strong EPA and DHA totals for raw fish per 100 g; that’s one reason a small amount upgrades the fatty acid profile of mixed dishes. For a deeper ingredient panel, see the detailed entry for drained tins at MyFoodData (100 g).
Practical Tips To Balance Meals
Batch And Freeze
If you buy fresh, portion and freeze in flat packs for quick thawing. That keeps oxidation down and helps you pull only what you need for a meal.
Pairings That Work
Sharp greens, citrus, tomatoes, olives, capers, beans, potatoes, and whole grains all play nicely. Use olive oil modestly when cured fillets are already packed in oil. A squeeze of lemon perks up flavor so you can season with less salt.
Cooking Oils And Heat
Neutral oils keep the focus on the fish; extra-virgin olive oil adds its own peppery note. Keep heat moderate when melting cured fillets so they don’t brown and turn bitter.
Answers To Common Meal-Planning Questions
Is 100 g A Reasonable Serving?
For raw fillets as a main, 100 g fits a balanced plate. For cured fillets, 100 g is a lot; you’ll get heavy sodium fast. Use smaller amounts as a seasoning.
How Often Should I Eat Them?
Seafood twice a week is a simple target for many households. Anchovies slot in easily since a few fillets can boost flavor without a big shop or a long cook.
Do I Need Supplements If I Eat Anchovies?
Most people can reach omega-3 targets with a mix of fish and other foods. If you use supplements, read the EPA+DHA amount per serving and dose as directed by the label. General background on omega-3s lives on the NIH fact sheet; food first still makes sense for day-to-day meals.
Bottom Line For Anchovy Lovers
If you want lean protein with omega-3s and modest calories, raw fillets hit the mark. If you want a pantry booster that turns sauces and vegetables savory in seconds, cured fillets do the job—just manage the salt with rinsing, draining, and smart pairing. Either way, 100 g gives you clear macros and a stack of minerals, so plan portions around the dish and enjoy the flavor without losing sight of the label.