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