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Anchovies are small, oily ocean fish that most Americans meet as salty fillets in a tin or jar, on pizza, in Caesar dressing or blended into anchovy paste. Per bite they carry a lot: in USDA data, five canned anchovies supply about 6 grams of protein, a quarter of the Daily Value for selenium and niacin, and the long-chain fats EPA and DHA. The FDA places anchovy in its lowest-mercury fish group. The catch is salt: those same five fillets carry about a third of the Daily Value for sodium. Below are the USDA anchovies nutrition facts, how they compare with other fish, and who should be careful.
Peptide Labs does not sell anchovies or fish products. This article is general nutrition information, not medical advice.
Key Takeaways
- Five canned anchovies (20 grams) have about 42 calories and 6 grams of protein in USDA data.
- The same five fillets carry about 32% of the Daily Value for sodium, because canned anchovies are packed in salt.
- Gram for gram, canned anchovies are rich in selenium, niacin, EPA and DHA.
- The FDA lists anchovy in its lowest-mercury group of fish.
- Fresh anchovies are low in sodium; the salt comes from processing.
- Fish is a major food allergen, and anchovy can hide in sauces and dressings.
Anchovies nutrition facts (USDA)
The values below come from USDA FoodData Central (SR Legacy) for European anchovies canned in oil, drained (FDC 174183). Percentages use the FDA Daily Values on Nutrition Facts labels. Because anchovies are eaten a few fillets at a time, the table shows small servings.
| Nutrient | 1 anchovy (4 g) | 5 anchovies (20 g) | 1 oz (28 g) | %DV per 1 oz |
|---|---|---|---|---|
| Calories | 8 | 42 | 60 | n/a |
| Protein | 1.2 g | 5.8 g | 8.2 g | 16% |
| Total fat | 0.4 g | 1.9 g | 2.8 g | 4% |
| Sodium | 147 mg | 734 mg | 1,040 mg | 45% |
| Selenium | 2.7 mcg | 13.6 mcg | 19.3 mcg | 35% |
| Niacin | 0.8 mg | 4.0 mg | 5.6 mg | 35% |
| Calcium | 9 mg | 46 mg | 66 mg | 5% |
| Iron | 0.2 mg | 0.9 mg | 1.3 mg | 7% |
| EPA + DHA | 0.08 g | 0.41 g | 0.58 g | No DV set |
Two things stand out. First, per ounce, canned anchovies are concentrated: more protein, selenium and niacin than many larger fish, because the drained fillets are small, dense and salt-packed. Second, sodium dominates the label. USDA lists about 3,700 milligrams of sodium per 100 grams of drained canned anchovies, against an FDA Daily Value of 2,300 milligrams for a whole day. That is why anchovies work as a seasoning rather than a main course for most people.
Are anchovies healthy?
Anchovies bring several nutrients that many diets run short on. They are a source of complete protein, selenium (see our https://peptidelabs.live/selenium/ guide), niacin, and the marine fats EPA and DHA that our https://peptidelabs.live/omega-3/ article covers in depth. The Dietary Guidelines for Americans 2020-2025 name anchovies, along with salmon, sardines, Pacific oysters and trout, as commonly eaten seafood that is higher in EPA and DHA and lower in methylmercury.
Whether anchovies fit your plate mostly depends on the form. Fresh or frozen anchovies are a mild, low-sodium fish: raw European anchovy in USDA data (FDC 174182) has about 111 calories, 17 grams of protein and 4% of the Daily Value for sodium per 3 ounces. Canned, salt-packed and paste forms are sodium-heavy. No clinical trials were found that test anchovies on their own for any health outcome, so the plain description fits: a nutrient-dense fish that is usually eaten in small amounts.
Canned anchovies vs other fish
The comparison below uses a 3-ounce (85 g) portion for all four foods, from USDA SR Legacy. Few people eat 3 ounces of canned anchovies at once, but the common portion makes the sodium contrast clear.
| Fish, 3 oz (85 g) | Calories | Protein | Sodium (%DV) | EPA + DHA |
|---|---|---|---|---|
| Anchovies, canned in oil, drained (174183) | 179 | 24.6 g | 3,118 mg (136%) | 1.75 g |
| Anchovies, raw (174182) | 111 | 17.3 g | 88 mg (4%) | 1.23 g |
| Sardines, canned in oil, with bone (175139) | 177 | 20.9 g | 261 mg (11%) | 0.83 g |
| Salmon, Atlantic, farmed, cooked (175168) | 175 | 18.8 g | 52 mg (2%) | 1.82 g |
| Tuna, light, canned in water (173709) | 73 | 16.5 g | 210 mg (9%) | 0.19 g |
Canned sardines, covered in our https://peptidelabs.live/sardines/ guide, are the closest everyday swap with far less sodium, and their soft bones add calcium. Mackerel, a larger oily fish, is covered in our sibling https://peptidelabs.live/mackerel/ article.
Anchovies and mercury
The FDA and EPA advice about eating fish, revised in October 2021 and written for people who might become or are pregnant or breastfeeding and for children ages 1 to 11, places anchovy in its lowest-mercury group, alongside sardines, salmon, Atlantic mackerel and canned light tuna. The Dietary Guidelines also list anchovies among the cooked fish with even lower methylmercury that are suitable for young children. Serving counts per week depend on age and body weight, so check the official chart at FDA.gov/fishadvice rather than a rule of thumb.
Anchovy paste, sauces and hidden anchovy
Anchovy paste is typically ground anchovy blended with salt and oil, sold in tubes. USDA SR Legacy has no entry for it, so read the Nutrition Facts panel: sodium per teaspoon is usually the number that matters. Worcestershire sauce, Caesar dressing, some pasta sauces and many fish sauces can contain anchovy.
- Allergy: fish is one of the nine major food allergens under US law, so packaged foods must declare it. Check ingredient lists and allergen statements if you avoid fish.
- Sodium: if a clinician has asked you to limit sodium, a few fillets can use a large share of the day. Our https://peptidelabs.live/low-sodium-foods/ guide explains how to read sodium on labels.
- Purines: fish is among the purine-rich foods in published food tables. If you have gout or high uric acid, see https://peptidelabs.live/foods-high-in-purines/ and talk to your clinician.
- Pescatarian and plant-forward eating: anchovies are a common flavor base in Mediterranean cooking; our https://peptidelabs.live/pescatarian-diet/ guide covers seafood-based patterns.
Freshness and scombroid poisoning
Anchovies belong to a group of fish that can cause scombroid poisoning if they are not kept cold. According to the CDC, bacteria convert the amino acid histidine into histamine when fish such as anchovies, mackerel, sardines and tuna warm up after catch. The toxin is not destroyed by canning, cooking, freezing, pickling, salting or smoking, and the fish usually looks, smells and tastes normal. Symptoms such as flushing, headache, itching, a racing heart, cramps or diarrhea typically start 10 to 60 minutes after eating. Seek care if symptoms are severe or you have trouble breathing, and choose fish from sellers who keep it properly chilled.
Fish vs capsules
Some fish oil labels list anchovy among their source fish. A capsule supplies the oil without the protein, selenium, niacin or sodium of the whole fish. Our https://peptidelabs.live/krill-oil-vs-fish-oil/ article compares capsule types, and our https://peptidelabs.live/high-protein-foods/ list puts anchovies in context with other protein sources. Peptide Labs does not sell an anchovy-based product.
Frequently Asked Questions
Are anchovies healthy?
They are a nutrient-dense fish with protein, selenium, niacin, EPA and DHA, and the FDA lists anchovy in its lowest-mercury group. Canned and paste forms are very high in sodium, which matters if you limit salt.
How much sodium is in canned anchovies?
USDA lists about 734 milligrams in five drained fillets, roughly 32% of the Daily Value. Brands vary, so check the label.
Are anchovies high in mercury?
No. The FDA and EPA fish advice places anchovy in the lowest-mercury group of fish.
What is the difference between anchovies and sardines?
Both are small oily fish in the FDA lowest-mercury group. Canned anchovies are salt-packed fillets used as seasoning, while canned sardines are larger, usually eaten whole with soft bones, and much lower in sodium in USDA data.
What is anchovy paste made of?
Ground anchovies mixed with salt and oil. USDA has no standard entry, so use the Nutrition Facts panel on the tube.
Can you eat anchovies if you are allergic to fish?
No. Anchovy is a fish, and fish is a major allergen. Talk to an allergist about your specific allergy.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Mackerel: USDA Nutrition, Mercury by Species, Canned, Sardines: USDA Nutrition, Benefits, Mercury and Sodium, Omega-3: Benefits, Foods, Side Effects and Heart Research, Fish Sauce: USDA Nutrition, Sodium, Histamine and Allergen Facts.