Are Anchovies Healthy? Nutrition Facts, Benefits, and Risks Explained

Anchovies are small, flavorful fish that pack an impressive nutritional punch. Rich in omega-3 fatty acids, protein, vitamins, and minerals, these tiny fish have been a staple of Mediterranean cuisine for centuries. But are anchovies truly healthy, or do their high sodium levels and strong flavor outweigh their benefits?

This comprehensive guide explores everything you need to know about anchovies, from their nutritional content and health benefits to potential risks and creative ways to enjoy them in your meals.

What Are Anchovies?

Anchovies are small, silvery fish belonging to the Engraulidae family. They typically measure between 1 to 6 inches in length and are found in temperate waters throughout the world, including the Mediterranean Sea, Atlantic Ocean, and Pacific Ocean.

These fish are considered “forage fish,” meaning they feed on plankton and serve as a crucial food source for larger marine animals. For humans, anchovies have been prized for thousands of years, dating back to ancient Roman times when they were used to make garum, a fermented fish sauce.

Today, anchovies are available in several forms:

• Fresh anchovies: Mild-flavored and delicate, similar to sardines
• Cured anchovies: Salt-packed or oil-packed with an intense, savory flavor
• Pickled anchovies: Marinated in vinegar for a tangy taste
• Anchovy paste: A concentrated form used as a seasoning

The processing method significantly affects their taste and nutritional profile, with cured anchovies being the most common and having the strongest flavor.

Nutritional Profile of Anchovies

Despite their small size, anchovies are nutritional powerhouses. A 2-ounce (45-gram) serving of canned anchovies in oil provides:

• Calories: 95
• Protein: 13 grams
• Total Fat: 4 grams
• Omega-3 Fatty Acids: Approximately 924 mg (EPA and DHA combined)
• Carbohydrates: 0 grams
• Vitamin B3 (Niacin): 56% of the Daily Value
• Selenium: 55% of the DV
• Vitamin B12: 16% of the DV
• Iron: 12% of the DV
• Calcium: 8% of the DV
• Phosphorus: 10% of the DV
• Sodium: 1,040 mg (72% of the DV)

What makes anchovies particularly impressive is their extremely high omega-3 content. Gram for gram, they contain more omega-3 fatty acids than salmon, making them one of the best marine sources of these essential fats.

Key Nutrients in Anchovies

Omega-3 Fatty Acids: Anchovies are exceptionally rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two most beneficial types of omega-3s for human health.

Vitamin B3 (Niacin): This B vitamin plays a crucial role in converting food into energy and maintaining healthy skin, nerves, and digestion.

Selenium: A powerful antioxidant mineral that supports thyroid function, immune health, and protects cells from damage.

Complete Protein: Anchovies provide all nine essential amino acids your body cannot produce on its own.

Health Benefits of Eating Anchovies

The impressive nutritional profile of anchovies translates into numerous science-backed health benefits.

1. Promotes Heart Health

The omega-3 fatty acids in anchovies are among the most well-researched nutrients for cardiovascular health. These essential fats work in multiple ways to protect your heart:

• Reduce triglyceride levels in the blood
• Lower blood pressure in people with hypertension
• Decrease inflammation throughout the cardiovascular system
• Prevent dangerous blood clots from forming
• Improve blood vessel function and flexibility
• Reduce irregular heartbeats (arrhythmias)

Research indicates that consuming just 566 mg of combined EPA and DHA daily may reduce the risk of death from heart disease by up to 37%. A single 2-ounce serving of anchovies easily exceeds this amount.

Additionally, the selenium content in anchovies provides antioxidant protection that reduces oxidative stress and inflammation, both major contributors to heart disease.

2. Supports Brain Function and Mental Health

Omega-3 fatty acids are fundamental building blocks of brain tissue. DHA, in particular, makes up about 40% of the polyunsaturated fatty acids in your brain.

Regular consumption of omega-3-rich foods like anchovies may:

• Improve memory and cognitive function
• Slow age-related mental decline
• Reduce the risk of Alzheimer’s disease and dementia
• Support mood regulation and potentially reduce symptoms of depression
• Enhance learning and focus in children and adults

Studies have shown that people with low omega-3 intake have accelerated brain aging and are at higher risk for cognitive disorders.

3. Aids in Weight Management

With 13 grams of protein and only 95 calories per serving, anchovies are an excellent food for those watching their weight. Protein is the most satiating macronutrient, meaning it helps you feel full and satisfied for longer periods.

High-protein diets have been shown to:

• Increase feelings of fullness and reduce overall calorie intake
• Preserve lean muscle mass during weight loss
• Boost metabolism through increased thermogenesis
• Reduce weight regain after dieting

The omega-3 fats in anchovies may also support healthy weight management by improving insulin sensitivity and reducing inflammation associated with obesity.

4. Strengthens Bones

Anchovies are one of the few non-dairy sources of calcium, providing about 8% of your daily needs per serving. When eaten whole (including the soft bones), this calcium content increases significantly.

The vitamin D content in anchovies helps your body absorb calcium more efficiently, while the omega-3 fatty acids support bone density and may reduce the risk of osteoporosis, especially in older adults.

5. Supports Thyroid Function

The high selenium content in anchovies is particularly important for thyroid health. Your thyroid gland contains more selenium per gram of tissue than any other organ in your body.

Selenium is essential for:

• Producing and regulating thyroid hormones
• Protecting the thyroid from oxidative damage
• Supporting proper metabolism

Adequate selenium intake is crucial for preventing thyroid disorders and maintaining healthy metabolic function.

6. May Reduce Cancer Risk

While more research is needed, preliminary studies suggest that the omega-3 fatty acids and selenium in anchovies may have anti-cancer properties.

The anti-inflammatory effects of omega-3s may help prevent the development and spread of various types of cancer, while selenium’s antioxidant properties protect cells from DNA damage that can lead to cancerous mutations.

7. Boosts Immune Function

Both selenium and omega-3 fatty acids play important roles in immune system function. Selenium helps produce antioxidant enzymes that protect immune cells, while omega-3s regulate immune responses and reduce excessive inflammation that can harm healthy tissues.

Potential Downsides and Health Risks

While anchovies offer numerous health benefits, there are some important considerations and potential risks to be aware of.

High Sodium Content

The most significant concern with anchovies is their sodium content. Cured and canned anchovies are extremely high in salt, with a 2-ounce serving providing up to 72% of the recommended daily sodium limit.

Excessive sodium intake can:

• Increase blood pressure
• Raise the risk of heart disease and stroke
• Contribute to kidney problems
• Cause fluid retention and bloating

People with high blood pressure, kidney disease, heart failure, or salt sensitivity should be particularly cautious with their anchovy consumption.

Solution: Rinse canned anchovies under cold water before eating to remove excess salt. You can also soak them in milk or water for 30 minutes to further reduce sodium content.

Parasitic Infection Risk

Raw or improperly prepared anchovies may contain parasites, particularly Anisakis simplex. This parasite can cause anisakiasis, an infection characterized by:

• Severe abdominal pain
• Nausea and vomiting
• Diarrhea
• Low-grade fever
• Allergic reactions, including hives and itching

Prevention: Always consume fully cooked anchovies, or ensure that fresh anchovies have been properly frozen (at -4°F/-20°C for at least 24 hours) to kill parasites. If you experience symptoms after eating raw or undercooked anchovies, seek medical attention promptly.

Histamine Content

Like other preserved fish, anchovies can develop high levels of histamine if not stored properly. Some people are sensitive to histamine and may experience reactions such as:

• Flushing
• Headaches
• Hives
• Digestive upset

Always check expiration dates and store opened anchovies properly in the refrigerator.

Potential Contamination

Anchovies may occasionally be contaminated with domoic acid, a toxin produced by certain types of algae. This toxin can cause amnesic shellfish poisoning, which leads to gastrointestinal problems, confusion, and memory issues.

However, anchovies are generally considered low-risk for mercury contamination due to their small size and short lifespan, making them a safer seafood choice compared to larger predatory fish.

Not Suitable for Everyone

Certain individuals should limit or avoid anchovies:

• People on sodium-restricted diets
• Those with gout (anchovies are high in purines)
• Individuals with fish or seafood allergies
• People taking blood-thinning medications (consult your doctor, as omega-3s can increase bleeding risk)

How to Choose and Store Anchovies

Buying Anchovies

Canned or Jarred: Look for anchovies packed in olive oil for the best flavor and additional healthy fats. Check that the can isn’t dented or damaged.

Fresh Anchovies: Should have clear eyes, shiny skin, and a fresh ocean smell—not fishy or ammonia-like. The flesh should be firm and spring back when pressed.

Quality Indicators: Spanish, Italian, and Portuguese anchovies are often considered premium quality. Look for products labeled “hand-packed” or “ortiz” style for the best texture.

Storage Tips

• Unopened cans: Store in a cool, dry place for up to 1 year
• Opened cans: Transfer to a glass container, cover completely with olive oil, and refrigerate for up to 2 months
• Fresh anchovies: Use within 1-2 days or freeze for up to 3 months

How to Reduce the Saltiness of Anchovies

If you find anchovies too salty, try these methods:

1. Rinse thoroughly: Run cold water over the fillets for 30 seconds
2. Soak in milk: Submerge anchovies in milk for 20-30 minutes, then pat dry
3. Soak in water: Place in cold water for 15-20 minutes, changing the water once
4. Choose low-sodium varieties: Some brands offer reduced-sodium options

Delicious Ways to Eat Anchovies

Anchovies are incredibly versatile and can add depth of flavor to many dishes without making them taste “fishy.”

Classic Preparations

Caesar Salad: Anchovies are a traditional ingredient in authentic Caesar dressing, providing umami richness.

Pasta Puttanesca: Combine anchovies with tomatoes, capers, olives, and garlic for a classic Italian pasta sauce.

Pizza: Top your pizza with anchovy fillets for a salty, savory element that pairs well with cheese and vegetables.

Tapenade: Blend anchovies with olives, capers, olive oil, and lemon juice for a flavorful spread.

Creative Recipe Ideas

• Anchovy butter: Mix softened butter with minced anchovies, garlic, and parsley; spread on bread or melt over grilled steak
• Salad dressing: Whisk anchovy paste into vinaigrettes for extra depth
• Stuffed vegetables: Use as a filling for peppers, tomatoes, or mushrooms
• Compound sauces: Add to tomato sauce, aioli, or compound butters
• Savory breakfast: Layer on toast with scrambled eggs and fresh herbs
• Bagna cauda: Make this warm Italian dip with anchovies, garlic, butter, and olive oil; serve with fresh vegetables
• Grain bowls: Add to quinoa or rice bowls for extra protein and flavor

Cooking Tips

• Heat anchovies in olive oil until they dissolve into a paste—they’ll add flavor without chunks
• Use sparingly at first; a little goes a long way
• Pair with acidic ingredients like lemon, tomatoes, or vinegar to balance the saltiness
• Fresh anchovies can be grilled, fried, or marinated like sardines

Anchovies vs. Sardines: What’s the Difference?

Anchovies and sardines are often confused, but they have distinct differences:

Both are excellent nutritional choices, but sardines may be better for those watching their sodium intake, while anchovies are preferred as a cooking ingredient for their intense flavor.

Frequently Asked Questions About Anchovies

Are anchovies safe to eat every day?

While anchovies are nutritious, eating them daily may lead to excessive sodium intake. Most health experts recommend consuming them in moderation—2-3 times per week is a reasonable frequency for most people.

Can pregnant women eat anchovies?

Yes, anchovies are considered safe for pregnant women because they’re low in mercury. However, pregnant women should avoid raw anchovies and ensure they’re fully cooked to prevent parasitic infection.

Do anchovies need to be cooked?

Canned and jarred anchovies are already cured and technically safe to eat without additional cooking. However, fresh anchovies should always be cooked or properly frozen first to eliminate parasites.

Why are anchovies so salty?

Anchovies are cured in salt as a preservation method. The salt draws out moisture, preventing bacterial growth and extending shelf life while intensifying their flavor.

Can I substitute anchovy paste for whole anchovies?

Yes, generally 1/2 teaspoon of anchovy paste equals one anchovy fillet. However, paste is more processed and may contain additives, so whole anchovies are nutritionally superior.

The Bottom Line: Are Anchovies Healthy?

Anchovies are undeniably healthy and among the most nutrient-dense seafood options available. They’re exceptional sources of omega-3 fatty acids, high-quality protein, selenium, and B vitamins—all nutrients that support heart health, brain function, weight management, and overall wellness.

The main drawback is their high sodium content, particularly in cured varieties. However, this can be managed by rinsing before eating, choosing fresh or low-sodium options, and consuming anchovies in moderation as part of a balanced diet.

For most people, including anchovies in your diet 2-3 times per week can provide significant health benefits without excessive sodium intake. They’re also an environmentally sustainable seafood choice, as they’re abundant, reproduce quickly, and are low on the food chain.

If you’ve been hesitant to try anchovies due to their reputation for being too strong or salty, consider starting with small amounts dissolved into sauces or dressings. You may be surprised at how they enhance flavors without overwhelming your dish.

Whether you’re looking to boost your omega-3 intake, add more protein to your diet, or simply explore new flavors, anchovies are a healthy, affordable, and delicious option worth incorporating into your meals.

Sources:

• USDA FoodData Central – Nutritional Database
• National Institutes of Health – PubMed Central
• NIH Office of Dietary Supplements
• Centers for Disease Control and Prevention
• World Health Organization – Nutrition