Know what’s on your plate
Anchovy
Calories & nutrition facts
marinated, semi-preserved, drained (average)
Nutrition facts
Per 100 g% DV- Calories 186 kcal —
- Protein 20 g 41%
- Carbohydrate 0.5 g 0%
- Fat 11 g 14%
- Saturated fat 2 g 10%
- Fibre 0.7 g 3%
- Sodium 3070 mg 133%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin D 2.4 µg 12%
- Riboflavin (B2) 0.23 mg 18%
- Niacin (B3) 2.9 mg 18%
- Pantothenic acid (B5) 0.36 mg 7%
- Vitamin B6 0.16 mg 9%
- Vitamin B12 12.8 µg 533%
Minerals
- Calcium 141 mg 11%
- Iron 2.5 mg 14%
- Magnesium 120 mg 29%
- Phosphorus 146 mg 12%
- Potassium 177 mg 4%
- Zinc 1.9 mg 18%
- Copper 0.19 mg 21%
- Manganese 0.11 mg 5%
- Selenium 40.9 µg 74%
- Iodine 11.6 µg 8%
Similar foods
Questions about Anchovy
How do you use anchovies in cooking?
Melt a couple of anchovy fillets in warm olive oil with garlic for a savoury base for pasta sauce, stews or roasted vegetables. They dissolve rather than leave obvious pieces.
Do you need to rinse or soak anchovies before cooking?
Salt-cured anchovies can be very salty: taste one first. If they are too salty for your dish, briefly rinse or soak the fillets in cold water, then pat them dry; oil-packed anchovies usually just need draining.
How should you store anchovies after opening the tin or jar?
Keep opened anchovies covered in their oil or brine in a sealed container in the fridge, and use them within a few days. Don’t leave them in an opened tin.
What dishes are anchovies used in?
Anchovies are a classic ingredient in puttanesca sauce, Caesar dressing and the French olive-and-anchovy spread tapenade. They also work well on pizza, stirred into a tomato sauce or served with olives.
Can you eat anchovies straight from the tin?
Yes: cured or tinned anchovies are ready to eat. Their concentrated saltiness means a small piece can season a whole dish, so taste before adding extra salt.
Are anchovies and sardines the same fish?
No. They are different small, oily fish, though both are often tinned and served whole or as fillets. Anchovies are usually salt-cured and intensely savoury, while sardines tend to be milder and meatier.
Are anchovies nutritious?
Anchovies are rich in protein and provide 40.9 µg of selenium and 12.8 µg of vitamin B12 per 100 g. Salt-cured and tinned versions can also contain a lot of sodium.
Can you eat raw anchovies?
Fresh anchovies are sometimes served raw or marinated, but lemon juice or vinegar does not reliably kill parasites. Use fish intended for raw eating and properly frozen for that purpose, or cook it thoroughly.
Source: ANSES–Ciqual (France) 26700 · per 100 g · carbohydrate per EU label, fibre excluded
