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Anchovy
Seafood · Oily Fish

Anchovy

93
Health
ScoreA+

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 93

Nutrient density35
Protein quality14
Fiber content0
Healthy fats8
Bioactive compounds13
Glycemic impact10
Top nutrients

% Daily Value per 3 oz (85 g)

Niacin 74%Selenium 56%Vitamin B6 32%Vitamin B12 21%Copper 20%

Nutrition

per_100g

131
Calories
20.4g
Protein
0g
Carbs
4.8g
Fat
0g
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.

Related foods

Steelhead Trout
92
Catfish
89
Pollock
83
Tilapia
83
Haddock
82
Crab
79

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