Anchovies
A tiny tinned fish that adds savoury depth, with calcium from the soft bones.
Nutrition per 100 g
Standardised to 100 g of anchovies, drained, tinned for fair comparison. Typical serving: 30 g tinned, drained — 47 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 157 kcal | 47 kcal | 100 kcal |
| Protein | 21.3 g | 6.4 g | 13.6 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 7 g | 2.1 g | 4.5 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of anchovies, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 39 µg | 11.7 µg | 4% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 19 µg | 5.7 µg | 95% |
| Vitamin E | 1.9 mg | 0.57 mg | 13% |
| Vitamin K | 0.1 µg | 0.03 µg | <1% |
| Thiamin | 0.02 mg | 0.006 mg | 2% |
| Riboflavin | 0.2 mg | 0.06 mg | 15% |
| Niacin | 6 mg | 1.8 mg | 38% |
| Vitamin B6 | 0.33 mg | 0.099 mg | 19% |
| Folate | 3 µg | 0.9 µg | <1% |
| Vitamin B12 | 0.4 µg | 0.12 µg | 17% |
| Choline | 74.8 mg | 22.4 mg | 14% |
| Minerals | |||
| Calcium | 198 mg | 59.4 mg | 15% |
| Iron | 0.57 mg | 0.17 mg | 3% |
| Magnesium | 30 mg | 9 mg | 7% |
| Phosphorus | 321 mg | 96.3 mg | 26% |
| Potassium | 329 mg | 98.7 mg | 7% |
| Sodium | 433 mg | 130 mg | 19% |
| Zinc | 0.67 mg | 0.2 mg | 6% |
| Selenium | 30.1 µg | 9 µg | 55% |
| Copper | 0.061 mg | 0.018 mg | 7% |
| Manganese | 0.024 mg | 0.007 mg | 1% |
Source: USDA FoodData Central — Salmon, sockeye, canned, total can contents
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat anchovies?
- Melt into sauces and dressings, delivering umami without tasting fishy.
- Edible bones make them a genuine calcium source.
- One of the most sustainable fisheries when responsibly sourced.
How to include it
- Melt two fillets into olive oil with garlic as a pasta base.
- Mash into a dressing for a Caesar-style salad.
- Lay over lamb before roasting.
Things to consider
- Very high in salt — they season the dish, so add salt last.
- Fish allergen.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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