95
Seafood · Oily Fish
Anchovy
95/ 100
Also known as: anchovies, european anchovy
Anchovies are small, low-mercury oily fish exceptionally rich in long-chain omega-3 (EPA/DHA), high-quality protein, selenium and calcium (eaten bone-in).
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
🔥 Calories
111/ 2000 kcal day
🥩Protein17.3 g35% DV
🍞Carbs0.0 g<1% DV
🥑Fat4.1 g5% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Niacin11.9 mg74% DV
- Vitamin B120.51 mcg21% DV
- Vitamin D1.2 mcg6% DV
Minerals
- Selenium31.0 mcg56% DV
- Iron2.8 mg15% DV
- Phosphorus147.9 mg12% DV
- Calcium125.0 mg10% DV
- Potassium325.6 mg7% DV
Other
- Omega31746.8 mg
- Saturated Fat1.1 g
BioactivesEstimated
- Omega-3 (ALA/EPA/DHA)~1.3 g
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score · 95/100
Nutrient Density34.1 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality14.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content0.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats9.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives12.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Niacin88% DV
- Selenium66% DV
- Vitamin B1225% DV
- Iron18% DV
- Phosphorus14% DV
Overview
Anchovies (Engraulis) sit low on the food chain, so they accumulate little mercury while delivering one of the highest EPA+DHA densities of any fish, plus B12, selenium and - when eaten whole - bioavailable calcium.
Health Benefits (2)
- Lower cardiovascular and arrhythmic riskstrongMarine EPA/DHA reduce triglycerides, blood pressure and platelet aggregation and stabilise myocardial membranes
- Support for cognitive ageingmoderateDHA is a primary structural fatty acid of neuronal membranes; intake is associated with slower cognitive decline
Food Pairings
- ·olive oil
- ·leafy greens
- ·whole-grain toast
- ·tomato
- ·garlic
Practical Tips
- ·Rinse salt-packed anchovies to cut sodium; eat bone-in for calcium.
- ·Choose fillets in olive oil over brine for fat quality.
Optimal Timing
🕒
anytime
Best with food
Any meal; 2-3 servings of oily fish per week is the studied cardioprotective range.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow anchovy stacks up
Compared to other seafood
Per 100 g of the default form. Bars show how much higher or lower anchovy is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#9 of 14
131kcalvs136kcal avg
-4% below category average
Protein#10 of 14
20.4gvs22g avg
-7% below category average
Niacin#2 of 10
14mgvs6.3mg avg
+121% above category average
Selenium#10 of 13
36.5mcgvs43.8mcg avg
-17% below category average
Vitamin B12#13 of 13
0.6mcgvs5.3mcg avg
-89% below category average
Common questions
What people ask about anchovy
What is anchovy?
Anchovy is classified as a oily fish (seafood). Anchovies are small, low-mercury oily fish exceptionally rich in long-chain omega-3 (EPA/DHA), high-quality protein, selenium and calcium (eaten bone-in).
Is anchovy healthy?
Anchovy scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Niacin, Selenium, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is anchovy high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 17.3 g of protein (~35% of the 50 g daily value).
Is anchovy high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in anchovy?
In a 85 g serving, anchovy is highest in Niacin (~74% DV), Selenium (~56% DV), Vitamin B12 (~21% DV), Iron (~15% DV), Phosphorus (~12% DV).
Is anchovy keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
How much anchovy should I eat?
A typical serving is around 85 g (~111 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating anchovy alongside several other seafood sources.
Is anchovy an allergen?
Anchovy falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with anchovy?
Anchovy pairs nicely with: olive oil; leafy greens; whole-grain toast; tomato.
Related supplements
Supplements that mirror Anchovy's nutrient profile
Encyclopedia entries that supply the same signature nutrients anchovy contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Anchovy
These are the nutrients anchovycontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.