Seafood · Oily Fish

Anchovy

95Health
Score

A+

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).

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Why Anchovy scores 95

Nutrient density34

Protein quality14

Fiber content0

Healthy fats9

Bioactive compounds13

Glycemic impact10

Top nutrients

Niacin87.5Selenium66.4Vitamin B1225Iron18.1Phosphorus13.9

Nutrition

per_100g

131

Calories

20.4g

Protein

Carbs

4.8g

Fat

Fiber

Health benefits

Lower cardiovascular and arrhythmic risk

strong evidence

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

Support for cognitive ageing

moderate evidence

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

Pairs well with

·olive oil
·leafy greens
·whole-grain toast
·tomato
·garlic

Practical tips

·Best timing: Any meal; 2-3 servings of oily fish per week is the studied cardioprotective range.
·Rinse salt-packed anchovies to cut sodium; eat bone-in for calcium. Choose fillets in olive oil over brine for fat quality.

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