Anchovy is one of the popular seafood varieties, packed with a range of essential nutrients. Explore the article to know the health benefits of eating anchovy & explore its nutritional value as well.

Benefits Of Anchovy

Anchovies belong to the Engraulidae family, which consists of small, common salt-water forage fish. They have been classified as an oily fish. They are small-sized and green in color, identified with blue reflections on their body. Their size ranges from 2 cm to 40 cm (adult length). The northern population of these fish is more slender. They are a very popular variety of seafood, packed with a range of essential vitamins, minerals and other nutrients. Follow the article to know the health benefits of eating anchovy.
Nutritional Value Of Anchovy
Amount of Anchovies: 28 gm
Basic Components
8 gm
0.0 gm
14.2 gm
3.1 gm
Total Calories
Calories From Fat
Calories From Protein
Dietary Fiber
0.0 gm
0.0 gm
Total Fat
2.7 gm
Saturated Fat
0.6 gm
Mono Fat
1.1 gm
Poly Fat  
0.7 gm
Vitamin A IU
11.3 IU
Niacin – B3
5.6 mg
Vitamin C
0.0 mg
Vitamin E (Alpha Tocopherol)
0.9 mg
3.7 mg
65.5 mg
0.1 mg
1.3 mg
19.5 mg
0.0 mg
71.2 mg
154 mg
19.2 mg
1036 mg
0.7 mg
Other Fats
Omega 3 Fatty Acids
597 mg
Omega 6 Fatty Acids
102 mg
Health Nutrition & Benefits of Eating Anchovy 
  • Anchovies contain a high content of polyunsaturated fatty acids, which are heart friendly. They can help to lower the cholesterol level in blood, thereby reducing the risk of heart ailments.  
  • Anchovies are also very high on protein and are considered as an essential nutrient for growing children as well as older people. Five anchovies have nine grams of protein and only fifty-five calories.
  • Anchovies are a rich source of vitamins such as Vitamin E and D, which are essential for the body. They are also a good source of minerals like calcium and selenium. Selenium is a trace mineral, which plays an important role in cancer prevention.  
  • Small fish such as anchovies are rated better than bigger fish, because they contain a lesser amount of heavy metals like mercury, lead, cadmium and arsenic and environmental toxins. Since smaller fish has a shorter life cycle, the possibility of accumulating impurities is rather low. 
  • If you want to use whole, canned anchovies, rinse them in cold water first. Peel the fillet off from one side and then, take off the backbone and tail from the other fillet. Then, rinse again.
  • Unopened canned anchovies have a shelf life of one year. However, once you open the can, make sure to cover the anchovies in a sealed container and refrigerate. They are to be used in less than six months.
  • Fresh anchovies are to be treated in the same way as sardines or herring, for the purpose of cooking.  
  • It is important to remember that you can’t interchange fresh and canned or salted anchovies in recipes. Therefore, ensure that you have the right ingredients at your disposal, before you begin to cook.
  • Usually, small sardines can be substituted for anchovies in a number of recipes. However, they should be in the same form, i.e. canned or fresh, as required by the recipe.

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