Most of anchovies’ benefits are associated with their individual nutritional compounds, not anchovies themselves. SummaryĮven in a small serving, anchovies deliver key nutrients, including niacin, selenium, iron, calcium, and the omega-3 fatty acids EPA and DHA. Together, omega-3 fatty acids, vitamin B3 and selenium are responsible for most of anchovies’ health benefits. Just a 2-ounce (45-gram) can of anchovies provides 924 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) combined, which is more than the same amount of salmon ( 2, 7). In fact, they’re considered oily or fatty fish along with salmon, tuna, sardines, and mackerel. What’s more, anchovies are rich in omega-3 fatty acids. Calcium is important for strong bones ( 5, 6). Your body needs iron to transport oxygen from your lungs. They’re likewise sources of the minerals iron and calcium. They also contain large amounts of selenium, a mineral involved in heart, thyroid, immune, and bone health ( 3, 4). Vitamin B3: 56% of the Daily Value (DV)Īnchovies have a high content of vitamin B3 - or niacin, a vitamin that helps turn food into energy.Cured anchovies stored in oil or salt have a strong flavor, while fresh and pickled anchovies tend to have a milder taste.Īnchovies pack a lot of nutrients into a small package.Ī 2-ounce (45-gram) serving of anchovies canned in oil provides ( 2): SummaryĪnchovies are small, nutrient-rich fish whose taste depends on their processing method. You may also buy fresh anchovies, which are milder, or find them packed in oil or salt in small cans or tins. Other processing methods include pickling them in vinegar, which results in a milder flavor. Salt is added to them to draw water and moisture out so that bacteria and microbes cannot thrive and spoil them. One of the most common processing methods for anchovies, which is also the one that leads to the strongest flavor, is gutting and curing them. However, their taste depends on their processing method. They’re often used in small amounts and especially popular in the Mediterranean diet, where they’re consumed in a variety of dishes.Īnchovies are often considered salty and strong-flavored. They range in size from 1 to 15.5 inches (2 to 40 centimeters) long.ĭespite their size, they’re pretty flavorful and nutritious. Anchovies are tiny, silver-colored forage fish that belong to the Engraulidae family ( 1).

Anchovy paste safeway