Know what’s on your plate
Anchovy
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 129 kcal —
- Protein 19 g 37%
- Carbohydrate 0 g 0%
- Fat 6.1 g 8%
- Saturated fat 1.6 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 73 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 65.7 µg 7%
- Vitamin C 0 mg 0%
- Vitamin D 11 µg 55%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.32 mg 25%
- Niacin (B3) 12.7 mg 79%
- Pantothenic acid (B5) 0.65 mg 13%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 9 µg 2%
- Vitamin B12 0.62 µg 26%
Minerals
- Calcium 86.5 mg 7%
- Iron 2.6 mg 15%
- Magnesium 22.3 mg 5%
- Phosphorus 162 mg 13%
- Potassium 294 mg 6%
- Zinc 1.9 mg 17%
- Copper 0.38 mg 42%
- Manganese 0.23 mg 10%
- Selenium 21.3 µg 39%
- Iodine 55 µg 37%
Similar foods
Questions about Anchovy
How do you use anchovies without making a dish taste fishy?
Melt a couple of anchovy fillets gently in warm olive oil with garlic; they dissolve and add a savoury depth to sauces rather than leaving distinct pieces. Add them early, before tomatoes or other liquid.
Do you need to rinse anchovy fillets before cooking?
Usually not: oil-packed fillets can go straight into the pan. If they are very salty, briefly rinse or soak them in cold water, then pat dry; taste the dish before adding extra salt.
How do you cook fresh anchovies?
For small, cleaned fresh anchovies, grill or fry them over a fairly high heat for about 2–3 minutes on each side, until opaque and cooked through. Pat them dry first so they brown instead of steaming.
What dishes use anchovies?
Anchovies are a classic ingredient in puttanesca sauce, Caesar dressing and salsa verde. They also pair well with garlic, tomatoes, olives and capers, or melt into the oil for a pizza topping.
What can you use instead of anchovies?
For the savoury depth in a sauce, use a little Worcestershire sauce or a spoonful of miso; both change the flavour, so add gradually. For a pizza topping, try capers or olives instead.
How should you store anchovies after opening the tin or jar?
Transfer leftover anchovies from an opened tin to a clean, covered container and refrigerate promptly. Keep jarred fillets submerged in their oil, use a clean utensil, and follow the pack’s storage instructions.
Are anchovies saltier than sardines?
Cured anchovy fillets can be much saltier: one listed anchovy-fillets product has 3,600 mg sodium per 100 g, while European pilchard or sardine has no sodium figure supplied for comparison here. Fresh anchovies and cured fillets are not interchangeable in saltiness.
Can you eat anchovies raw?
Fresh anchovies should be cooked unless they have been properly cured or frozen for raw eating. Lemon juice or vinegar alone does not reliably make raw fish safe; keep fresh fish cold and cook it until opaque throughout.
Source: ANSES–Ciqual (France) 26079 · per 100 g · carbohydrate per EU label, fibre excluded
