FoodScore
0/ 100
Goodseafood· 100 g

Anchovy Canned

Canned anchovies score well due to their high protein and omega-3 content, though their very high sodium level is a significant drawback.

  • Anchovies provide 28.89g of protein per 100g, contributing significantly to daily needs.
  • A 100g serving delivers 2.06g of omega-3 fatty acids, beneficial for heart health.
  • They are a minimally processed whole food, classified as NOVA 1.
  • The sodium content is extremely high at 3668mg per 100g, exceeding the daily recommended limit.
  • This seafood offers 26% DV for iron and 37% DV for vitamin B12 in a single serving.
  • Scores -3 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
28.89g
58% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
3668mg
159% of Daily Value
+
What it brings to the table
Protein (28.9g)+10
Micronutrients (Potassium, Calcium, Iron, Magnesium, Phosphorus, Zinc, Vitamin E, Vitamin K, Vitamin B12, Riboflavin)+12
Omega-3 (2.1g)+5
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-12
−
What holds it back
Sodium (3668mg)-12

Why it scores 73

Canned anchovies achieve a FoodScore of 73/100, placing them in the 'Good' category. This score is largely driven by their strong nutritional profile, particularly their protein and omega-3 content. With 28.89g of protein per 100g, they earn a substantial bonus, supporting muscle maintenance and satiety. The presence of 2.06g of omega-3 fatty acids also contributes positively, recognized for their role in heart health. Furthermore, anchovies are rich in several key micronutrients, including iron, calcium, magnesium, and zinc, which collectively add points to their score. Their classification as a NOVA 1 food, meaning unprocessed or minimally processed, also provides a significant bonus. The healthy fat profile, with low saturated fat, further enhances the score. However, the most notable detractor is the extremely high sodium content, at 3668mg per 100g. This amount far exceeds daily recommendations and incurs a considerable penalty, preventing a higher overall score. To improve the score, a reduction in sodium would be the most impactful change.

Health benefits

What the nutrients in anchovy canned actually do for you, grounded in established dietary science.

Supports Heart Health

Canned anchovies are a good source of omega-3 fatty acids, providing 2.06g per 100g. Dietary guidelines emphasize the importance of omega-3s, specifically EPA and DHA, for maintaining cardiovascular health by supporting healthy blood pressure and triglyceride levels. The fat profile of anchovies is also favorable, with low saturated fat content. Additionally, they contain 544mg of potassium per 100g, which can help balance sodium levels and contribute to blood pressure regulation. Including foods rich in omega-3s and potassium as part of a balanced diet is a strategy for long-term heart health, though the high sodium in canned varieties should be considered.

Aids Muscle Maintenance and Growth

Anchovies are an excellent source of high-quality protein, offering 28.89g per 100g. This significant amount provides all essential amino acids necessary for muscle repair, growth, and overall tissue maintenance. Protein is crucial for athletes and active individuals, but also for general health, particularly as we age. Beyond protein, anchovies also supply 37% DV of vitamin B12 and 26% DV of iron per 100g, both of which are vital for energy metabolism and oxygen transport to muscles. Incorporating protein-rich foods like anchovies can help meet daily protein targets and support a healthy, active lifestyle.

Contributes to Bone Strength

Anchovies are notable for their contribution to bone health, primarily due to their calcium and magnesium content. A 100g serving provides 232mg of calcium, which is 18% of the Daily Value, and 69mg of magnesium, or 16% DV. Calcium is the primary mineral component of bones, while magnesium plays a crucial role in calcium absorption and bone formation. The presence of these minerals, along with phosphorus, supports the maintenance of bone density and structure. While anchovies are not a sole source for these nutrients, they can be a valuable addition to a diet focused on supporting strong bones, especially for those who may not consume dairy.

Boosts Energy and Red Blood Cell Production

Canned anchovies are rich in several nutrients essential for energy production and healthy blood. They provide 26% DV of iron and 37% DV of vitamin B12 per 100g. Iron is a critical component of hemoglobin, which carries oxygen in red blood cells, and a deficiency can lead to fatigue. Vitamin B12 is vital for the formation of red blood cells and for proper neurological function, playing a key role in cellular energy metabolism. Consuming foods high in these nutrients can help prevent iron-deficiency anemia and support overall vitality, contributing to sustained energy levels throughout the day.

How to eat it

Canned anchovies are a versatile seafood often used to add a savory, umami flavor to dishes rather than eaten as a main course. They are typically packed in oil or salt and can be found whole or filleted. Their intense flavor means a small portion goes a long way, making them an excellent flavor enhancer in many recipes. They are commonly used in Mediterranean cuisine and can be a convenient way to incorporate beneficial omega-3s into your diet.

Use anchovies sparingly in sauces, dressings, or as a pizza topping to add a deep, savory flavor without overwhelming the dish.
For a less intense flavor, rinse anchovy fillets under cold water before use to remove some of the excess salt.
Mash anchovies into a paste with garlic and olive oil to create a quick, flavorful base for pasta sauces or vegetable sautés.
Pair anchovies with fresh vegetables like tomatoes, olives, and capers in salads to balance their richness and saltiness.
Store opened cans or jars of anchovies in the refrigerator, submerged in their oil, to maintain freshness and prevent spoilage.
Things to keep in mind

The primary caution with canned anchovies is their extremely high sodium content, which is 3668mg per 100g. Individuals with high blood pressure, kidney disease, or those advised to follow a low-sodium diet should consume anchovies in very small quantities or choose low-sodium alternatives if available. While generally safe, some individuals may have a fish allergy, which would preclude consumption of anchovies. Pregnant individuals should be mindful of mercury levels in fish, though anchovies are typically very low in mercury due to their small size and short lifespan.

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Reader questions
Are canned anchovies healthy?
Yes, canned anchovies are generally considered healthy due to their rich nutritional profile. They are an excellent source of protein, omega-3 fatty acids, and several essential micronutrients like iron, calcium, and vitamin B12. However, their very high sodium content is a significant drawback, so moderation is key, especially for those monitoring sodium intake.
Are canned anchovies good for heart health?
Canned anchovies can be beneficial for heart health primarily because of their high content of omega-3 fatty acids, which are known to support cardiovascular function. They also provide potassium, which helps regulate blood pressure. However, the extremely high sodium content in canned varieties can counteract these benefits, so it's important to consume them in small portions.
Are canned anchovies processed?
Canned anchovies are considered a minimally processed food, classified as NOVA 1. While they undergo processes like salting and canning, these methods primarily preserve the food without adding significant amounts of unhealthy ingredients like added sugars, unhealthy fats, or artificial additives. They retain most of their natural nutritional value.
How can I reduce the saltiness of canned anchovies?
To reduce the saltiness of canned anchovies, you can rinse them thoroughly under cold running water before use. Patting them dry with a paper towel afterward will help remove excess moisture. Soaking them briefly in milk or water can also help draw out some of the salt, though rinsing is often sufficient for most recipes.
What are some good alternatives to anchovies for a similar flavor?
If you're looking for a similar umami-rich flavor without anchovies, alternatives include capers, olives, or even a dash of Worcestershire sauce (which often contains anchovy anyway). For a vegetarian option, a small amount of miso paste or dried shiitake mushrooms can provide a comparable depth of flavor in many dishes.
Can I eat canned anchovies straight from the can?
Yes, you can eat canned anchovies straight from the can. They are fully cooked and ready to eat. Many people enjoy them as part of an antipasto platter, on crackers, or added to salads. Just be mindful of the intense flavor and high sodium when consuming them directly.
Do anchovies have mercury?
Anchovies are very small fish with a short lifespan, which means they are typically very low in mercury compared to larger, longer-lived fish. This makes them a safer seafood choice in terms of mercury exposure, even for regular consumption. The NIH lists anchovies among fish with the lowest mercury levels.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174183)Updated 2026-04-20