Swordfish
Abalone
Anchovy
A small but mighty fish loaded with heart-healthy fats, protein, and micronutrients. Eaten whole, they offer a uniquely rich source of calcium and vitamin B12, and their mild, salty-sweet flavor makes them versatile in various dishes.
15
1 fish
(10 grams)
CAL
A
Nutri-Score
Rich in protein, omega-3 fatty acids, and essential nutrients.
Value per 100 grams & per cup (120g):
130 kcal / 157 kcal
Protein
20 grams / 25 grams
Fats
5 grams / 6 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Omega-3 fatty acids: Support heart and brain health.
- Calcium: Strengthens bones, especially when eating the whole fish with bones.
- Vitamin B12: Vital for red blood cell production and nervous system function.
- Vitamin D: Aids in calcium absorption and immune support.
- Selenium: Acts as an antioxidant and supports thyroid health.
Satiety and Feelings
Anchovies are dense in protein and healthy fats, which help promote fullness and provide long-lasting energy. Their natural saltiness may also help satisfy salty cravings.
What does 100 g look like?
Roughly 15 raw anchovies depending on size, or about 1 cup whole fish (packed loosely).
What does 2000/2500 calories look like?
About 300 anchovies (2 kg).
Daily Value per 100 grams %
Did you know?
Anchovies are popular in Mediterranean and Southeast Asian cuisines, often served marinated or cured.
Anchovies are among the most sustainable seafood choices, thanks to their short life cycle and fast reproduction.
These small fish are eaten whole, providing not just protein but bone-supporting minerals like calcium and phosphorus.
Anchovies are rich in umami, making them a natural flavor enhancer in sauces and dressings.
Fresh anchovies are milder and sweeter than their canned or salted versions.
Drawback
May contain small bones, which are generally edible but can be off-putting for some.
High in purines, which may trigger gout flare-ups in sensitive individuals.
Spoil quickly without refrigeration, so must be handled and stored with care.
- Always check for the MSC label.
