Seafood · Oily Fish

Anchovy

#2 of 14 in Seafood · 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).

HeartBrainOmega-3ProteinLongevity

Nutrition per ~85 g · a palm-sized piece (~3 oz)

111kcal

Protein17.3 g

Carbs0 g

Fat4.1 g

Fiber0 g

Vitamins

Niacin11.9 mg74%

Vitamin B120.51 mcg21%

Riboflavin0.22 mg17%

Pantothenic Acid0.55 mg11%

Vitamin B60.12 mg7%

Vitamin D1.2 mcg6%

Thiamin46.8 mcg4%

Vitamin E0.48 mg3%

Folate7.6 mcg2%

Vitamin A12.8 mcg1%

Vitamin A42.5 iu1%

Vitamin K0.085 mcg0%

Minerals & other

Selenium31.0 mcg56%

Copper0.18 mg20%

Iron2.8 mg15%

Zinc1.5 mg13%

Phosphorus148 mg12%

Calcium125 mg10%

Magnesium34.9 mg8%

Potassium326 mg7%

Sodium88.4 mg4%

Manganese59.5 mcg3%

Saturated Fat1.1 g—

Omega31747 mg—

Cholesterol51 mg—

Monounsaturated Fat1.0 g—

Polyunsaturated Fat1.4 g—

Bioactives estimated

Omega-3 (ALA/EPA/DHA)~1.3 g

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

Nutrient density35.0/35Vitamins and minerals relative to calories — the single biggest driver.

Protein quality14.0/15How much protein it delivers, by absolute grams and per calorie.

Bioactives12.8/15Polyphenols, flavonoids and other beneficial plant compounds.

Fiber0.0/10Dietary fiber for gut health, satiety and steadier blood sugar.

Healthy fats8.0/10Fat quality — unsaturated against saturated, and trans-fat free.

Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.

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.

What it feeds primary sources only

Systems

ImmuneBrainSleepCardioEnergyMuscleBonesLongevityHormonesSkinStressLiverKidneyEyesReproductiveJoints

Pathways

MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsMembranesVascular NOClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling

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 riskstrong

Marine EPA/DHA reduce triglycerides, blood pressure and platelet aggregation and stabilise myocardial membranes

Support for cognitive ageingmoderate

DHA is a primary structural fatty acid of neuronal membranes; intake is associated with slower cognitive decline

Pairs with

olive oil
leafy greens
whole-grain toast
tomato
garlic

In the kitchen

Rinse salt-packed anchovies to cut sodium; eat bone-in for calcium. Choose fillets in olive oil over brine for fat quality.

When to eat it anytime

Any meal; 2-3 servings of oily fish per week is the studied cardioprotective range.

Breaks a fast

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