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)
- Niacin11.9 mg74% DV
- Vitamin B120.51 mcg21% DV
- Vitamin D1.2 mcg6% DV
- Selenium31.0 mcg56% DV
- Iron2.8 mg15% DV
- Phosphorus147.9 mg12% DV
- Calcium125.0 mg10% DV
- Potassium325.6 mg7% DV
- Omega31746.8 mg
- Saturated Fat1.1 g
- Omega-3 (ALA/EPA/DHA)~1.3 g
Score · 95/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- 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
Any meal; 2-3 servings of oily fish per week is the studied cardioprotective range.
