scored 93/100
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).
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
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.
Marine EPA/DHA reduce triglycerides, blood pressure and platelet aggregation and stabilise myocardial membranes
DHA is a primary structural fatty acid of neuronal membranes; intake is associated with slower cognitive decline
Any meal; 2-3 servings of oily fish per week is the studied cardioprotective range.
Breaks a fast
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.
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).
Anchovy scores 93/100 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.
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).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, anchovy is highest in Niacin (~74% DV), Selenium (~56% DV), Vitamin B12 (~21% DV), Copper (~20% DV), Riboflavin (~17% DV).
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).
Best any time of day. Any meal; 2-3 servings of oily fish per week is the studied cardioprotective range.
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.
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.
Anchovy pairs nicely with: olive oil; leafy greens; whole-grain toast; tomato.
Encyclopedia entries that supply the same signature nutrients anchovy contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients anchovy contributes 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.