Fish, anchovy, european, canned in oil, drained solids
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
These are small, oily European anchovies, preserved in oil and drained, delivering an intensely savory, umami-rich punch with a soft, melt-in-your-mouth texture. Packed with protein and healthy fats, they are a nutrient-dense flavor amplifier rather than a main course.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore them for their deep, salty, umami complexity that can transform a simple dish, and their incredible versatility as a pantry staple in cuisines worldwide.
⚠️ Watch-outs & how to enjoy it better
Their very high sodium content is a primary concern, which can contribute to high blood pressure. To counteract this, rinse them briefly under water before use, use them sparingly as a seasoning rather than a main protein, and pair with potassium-rich foods like leafy greens or tomatoes to help balance electrolytes.
Key benefits
- Excellent source of high-quality protein (nearly 29g per 100g).
- Provides heart-healthy omega-3 fatty acids.
- Rich in essential minerals like calcium (from edible bones) and selenium.
- Zero carbohydrates, making it ideal for low-carb and ketogenic diets.
- A concentrated source of vitamin B12, crucial for nerve function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The intense flavor of canned anchovies comes from a fermentation process in salt, not just the oil they are packed in, which breaks down the fish into a potent, savory paste.
Full nutrition (USDA data · scales with serving)
| Water | 50.3 g |
| Energy | 210 kcal |
| Energy | 879 kj |
| Protein | 28.9 g |
| Total lipid (fat) | 9.7 g |
| Ash | 11.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 232 mg |
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 69.0 mg |
| Phosphorus, P | 252 mg |
| Potassium, K | 544 mg |
| Sodium, Na | 3668 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 68.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.36 mg |
| Niacin | 19.9 mg |
| Pantothenic acid | 0.91 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 85.0 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 40.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 3.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.17 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 69.0 iu |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin D3 (cholecalciferol) | 1.7 ug |
| Vitamin K (phylloquinone) | 12.1 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.43 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.42 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.59 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.16 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.08 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.76 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 1.3 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.7 g |
| Methionine | 0.85 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.97 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 0.85 g |
| Alanine | 1.7 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.4 g |
| Proline | 1.0 g |
| Serine | 1.2 g |
FAQ
Are canned anchovies the same as fresh anchovies?
No. Fresh anchovies are raw fish. Canned anchovies have been cured in salt (fermented) and then preserved in oil, resulting in a completely different, much more intense flavor and soft texture.
Why are they sometimes packed with bones?
The tiny bones are soft and edible, providing a significant source of calcium. They dissolve during the curing process and are not a choking hazard.
How long do they last after opening?
Once opened, they should be transferred to an airtight container, covered with their oil or a fresh layer of olive oil, and refrigerated. Use within 1-2 weeks for best quality.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.10 kcal/g · 55% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 6.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.