Calories in Anchovies
Anchovies are small, saltwater fish known for their distinct, salty flavor. They are often cured, canned in oil, or made into paste. Nutritionally, anchovies are an excellent source of protein and omega-3 fatty acids, but they are also notably high in sodium, especially when cured or canned.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 anchovy (4g) | 1 anchovy (4g) | 8 | 1.2g | 0g | 0.4g |
| 1 serving (28 g) | 1 serving (28 g) | 59 | 8.1g | 0g | 2.7g |
| 1 oz boneless (28g) | 1 oz boneless (28g) | 60 | 8.2g | 0g | 2.8g |
Health Benefits
Rich in Omega-3 Fatty Acids: Supports heart health, brain function, and reduces inflammation.
High-Quality Protein Source: Essential for muscle repair, growth, and overall body function.
Good Source of Vitamins and Minerals: Provides vitamin D, calcium, iron, and selenium.
Nutrition Tips
- Use anchovies sparingly due to their high sodium content, especially if you're monitoring blood pressure.
- Rinse canned anchovies under cold water before use to reduce some of their sodium.
- Incorporate anchovies into sauces, dressings, or pizzas for a burst of umami flavor without needing large quantities.
- Pair anchovies with fresh vegetables or unsalted ingredients to balance their saltiness.
- Opt for fresh anchovies when available, as they generally have lower sodium than their cured or canned counterparts.
GAYA Tracking Tip
When logging anchovies, specify whether they are fresh, canned (and if drained), or part of a sauce, as their nutritional content, especially sodium and fat, varies significantly. For canned anchovies, note if the oil was consumed.
Frequently Asked Questions
How many calories are in anchovies?+
A 100-gram serving of canned anchovies (drained) contains approximately 131 calories. However, this can vary based on preparation, with fresh anchovies being slightly lower and those packed in oil (undrained) or fried being significantly higher.
Are anchovies healthy despite being high in sodium?+
Yes, anchovies offer significant health benefits, particularly their high omega-3 fatty acid and protein content. While high in sodium, especially in canned forms, rinsing them can reduce sodium, and consuming them in moderation as part of a balanced diet is generally healthy.
What is the best way to incorporate anchovies into my diet?+
Anchovies are versatile and can be added to many dishes. They are excellent in Caesar salad dressing, pasta sauces, on pizza, or finely chopped into vegetable dishes to add a savory, umami depth. Start with small amounts to get accustomed to their strong flavor.
Related Foods
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