Anchovies are one of the most nutrient-dense fish you can eat, packed with omega-3 fatty acids, protein, calcium, selenium, and vitamin B12 in a tiny package. They support heart health, strengthen bones, and deliver key vitamins and minerals that many people fall short on. And because they’re so small and low on the food chain, they carry almost none of the mercury contamination that makes larger fish risky to eat frequently.
Omega-3s for Heart and Brain Health
The biggest nutritional selling point of anchovies is their omega-3 fatty acid content. A 100-gram serving of European anchovies provides roughly 500 mg of EPA and 900 mg of DHA, the two omega-3s your body uses most readily. That’s 1,400 mg combined, which comfortably exceeds the 250 to 500 mg daily intake that most health organizations recommend.
These omega-3s lower triglycerides and cholesterol in the blood, two major risk factors for heart disease. They also reduce inflammation throughout the body and play a structural role in brain tissue. DHA in particular is critical for brain function, which is one reason pregnant and breastfeeding women are encouraged to eat seafood regularly. Because anchovies are so low in mercury (more on that below), they’re a safer choice during pregnancy than many other fish.
A Surprising Source of Calcium
Unlike fish fillets where you discard the bones, you eat anchovies whole. That means you’re consuming the bones themselves, which are soft enough to chew easily and loaded with calcium and phosphorus. Both minerals are essential for bone mineralization, the process that keeps your skeleton dense and strong. Phosphorus actually increases how well your body absorbs calcium, so getting them together in one food is more effective than getting them separately.
This makes anchovies particularly valuable for people at risk of osteoporosis and for children whose bones are still developing. If you don’t eat much dairy, small whole fish like anchovies are one of the best alternative calcium sources available.
Packed With Selenium and B12
A small 2-ounce (45-gram) serving of canned anchovies delivers 55% of your daily value for selenium and 16% for vitamin B12. Selenium is a mineral that supports thyroid function and acts as an antioxidant, protecting cells from damage. Most people get enough selenium without thinking about it, but anchovies make it easy to hit your target.
Vitamin B12 is essential for producing red blood cells and maintaining your nervous system. Deficiency causes fatigue, numbness, and cognitive problems, and it’s more common than many people realize, especially among older adults and those who eat little animal protein. A few anchovies on a salad or pizza contribute meaningfully to your daily B12 needs.
High Protein, Low Mercury
Anchovies are a concentrated source of protein. Anchovy flour (dried, ground anchovies) can contain over 74% protein by weight, and even fresh or canned anchovies deliver a substantial amount relative to their small size. For anyone looking to increase protein intake without large portions of meat, anchovies are efficient.
The mercury advantage is dramatic. According to FDA testing data, anchovies have a mean mercury concentration of just 0.016 parts per million. Compare that to swordfish at 0.995 ppm, shark at 0.979 ppm, or Gulf of Mexico tilefish at 1.123 ppm. Anchovies contain roughly 60 times less mercury than these larger predatory fish. This is because mercury accumulates as it moves up the food chain, and anchovies sit near the very bottom. The EPA and FDA classify anchovies as a “Best Choices” fish, recommending 2 to 3 servings per week.
Watch the Sodium
The one real nutritional downside of anchovies is salt. Canned anchovies are cured in salt before packing, and a single can contains around 734 mg of sodium, which is roughly a third of the recommended daily limit. If you’re managing blood pressure or watching sodium intake, that number adds up fast.
You can reduce the sodium by rinsing canned anchovies under cold water before eating them, which washes away a significant amount of surface salt. Anchovies packed in oil tend to have slightly less sodium than salt-packed varieties, and fresh anchovies (when available) have far less sodium than either. Another practical approach: use anchovies as a flavoring rather than a main ingredient. Two or three fillets mashed into a pasta sauce or salad dressing distribute that salty, savory flavor across an entire dish without overloading any single serving.
Easy Ways to Eat More Anchovies
If you’re new to anchovies, the straight-from-the-tin approach can be intense. The flavor is salty, briny, and strongly fishy. But anchovies dissolve when cooked in oil or butter, leaving behind a deep savory flavor (umami) without any fishiness. This is why they’re a secret ingredient in Caesar dressing, puttanesca sauce, and many Italian and Southeast Asian dishes.
- Pasta sauces: Melt a few fillets in olive oil with garlic at the start of any tomato or vegetable sauce. They disappear completely into the dish.
- Salad dressings: Mash anchovies into vinaigrettes for a richer, more complex flavor.
- On toast: Lay fillets on buttered toast with a squeeze of lemon. Simple and traditional.
- Straight from the tin: If you already enjoy strong flavors, eat them on crackers with a bit of cheese or alongside olives.
The general dietary recommendation is at least 8 ounces of seafood per week, and anchovies are one of the healthiest, most affordable, and most sustainable ways to meet that target. A couple of tins a week covers a lot of nutritional ground for very little cost.