Canned Anchovies Health Benefits and Nutrition Facts

Nutritional summary

Anchovies are a concentrated source of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are well-established for reducing the risk of heart disease .
Because they are small fish at the bottom of the food chain, anchovies are categorized by the FDA as a "Best Choice" for seafood due to their notably low levels of methylmercury compared to larger predatory fish like tuna or swordfish .
Canned anchovies provide high-quality protein and essential minerals, with their energy content primarily derived from their polyunsaturated fat and protein levels .
Choosing anchovies over larger species is often recommended for environmental sustainability, as small Mediterranean fish are less subject to the exploitation and resource erosion common in salmon and tuna fisheries .

Interesting fact

The distinctive pungent flavor of canned anchovies is not their natural taste, but the result of an enzymatic ripening process during salt-curing that can last up to ten months.

Standout nutrients

EPIC

SOURCE

Vitamin B12

EPIC

SOURCE

Chloride

EPIC

SOURCE

Sodium

EPIC

SOURCE

Vitamin D

200

kcal per 100g

Protein21.7g

Fat10.5g

Carbs0.37g

Sugar3.37g

Fat breakdown

Polyunsat1.96g

Monounsat4.41g

Saturated2.68g

Seasonality

Not available

Diet

PescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Small forage fish have lower carbon footprints and faster reproduction rates than large predators.

Confidencemedium

Storage

Cool Dark Place

1–2 years

Unopened cans or jars

Refrigerate After Opening

3–6 months

Keep submerged in oil to prevent oxidation

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION - A Framework for Assessing Effects of the Food System - NCBI Bookshelf

[1]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[3]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Canned Fish in Brine—Variability in Macronutrient and Fatty Acid Composition - PMC

[5]pmc.ncbi.nlm.nih.gov

Issues of Fish Consumption for Cardiovascular Disease Risk Reduction - PMC

[6]pmc.ncbi.nlm.nih.gov

Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association - PMC

[8]pmc.ncbi.nlm.nih.gov

The Alignment of Recommendations of Dietary Guidelines with Sustainability Aspects: Lessons Learned from Italy’s Example and Proposals for Future Development - PMC

[9]pmc.ncbi.nlm.nih.gov

Advice about Eating Fish - FDA

[11]www.fda.govfda.gov

Components of a Cardioprotective Diet New Insights - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

60.4

Version

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