Nutrition for Anchovy (raw)

Calories, Protein, Vitamins and More

image of anchovy source

Anchovy Nutrition Summary

One ounce of raw anchovy (28.3 grams) contains 37 calories and 5.8 grams of protein. Anchovy consist of 73% water, 20% protein, 5% fat, and less than 1% of carbohydrates.

Anchovy is an excellent source of a few nutrients, including calcium and potassium. It also contains significant amounts of protein, magnesium, niacin, phosphorus and selenium.

In one ounce of raw anchovy:

  • Calories: 37
  • Protein: 5.8 g
  • Fat: 1.4 g, (Saturated: 0.4 g)
  • Cholesterol: 17 mg
  • Sodium: 29.5 mg
There is no significant amounts of sugar or dietary fiber in anchovy.

See the Anchovy Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Fish, anchovy, european, raw.

Calories in Anchovy

Anchovy has 37 calories per ounce or 131 calories for every 100 grams. Most of its calories are from protein and fat.

65% of calories in anchovy are from protein and 35% of calories are from fat.

Calories from Fat

A substantial amount, or 35% of the calories in raw Anchovy are from fat. Anchovy has a moderate amount of total fat, with 1.4 grams per ounce. Most of the fat in anchovy are healthier unsaturated fats.

Anchovy contains 17 mg of cholesterol and no trans-fat.

  • Total fat: 1.4 g
  • Cholesterol: 17 mg
  • Saturated fat: 0.4 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of trans fat in anchovy.

Omega-3 and Omega-6 in Anchovy

Anchovy is a great source of healthy omega-3 fatty acids, containing a total of 0.41 grams for every ounce. It contains significant amounts of DHA and EPA. [2]

  • DHA: 0.26 g
  • EPA: 0.15 g
Anchovy also contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.03 g
The omega-6 to omega-3 ratio in anchovy is 0.1: 1.

Calories Similar to Anchovy

Some other seafoods with similar calories to anchovy by weight:

Protein in Anchovy

An excellent source of protein, a single ounce of Anchovy contains 12% of recommended daily values or 5.8 grams of protein. In addition, anchovy is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 5.77 g
  • Tryptophan: 0.06 g
  • Threonine: 0.25 g
  • Isoleucine: 0.27 g
  • Leucine: 0.47 g
  • Lysine: 0.53 g
  • Methionine: 0.17 g
  • Phenylalanine: 0.22 g
  • Valine: 0.3 g
  • Histidine: 0.17 g

Protein Similar to Anchovy

Some other seafoods with similar amounts of protein to anchovy by weight:

Vitamins and Minerals in Anchovy

An good source of nutrients, raw anchovy contains abundant amounts of calcium and potassium. In fact, a single ounce of anchovy contains 5% of recommended daily values or 108.5 milligrams of potassium. Also an excellent source of calcium, a single ounce of anchovy contains 4% of recommended daily values or 41.6 milligrams of calcium.

Vitamins in anchovy (1 oz):
  • Vitamin a: 4.2 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 4 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 2.5 ug
  • Vitamin b12: 0.2 ug
  • Vitamin k: < 0.1 ug
Minerals in anchovy (1 oz):
  • Calcium: 41.6 mg
  • Potassium: 108.5 mg
  • Iron: 0.9 mg
  • Magnesium: 11.6 mg
  • Zinc: 0.5 mg
  • Selenium: 10.3 ug
  • Phosphorus: 49.3 mg
  • Copper: 0.1 mg
  • Manganese: < 0.1 mg
There is no significant amounts of choline, pantothenic acid or vitamin c in anchovy.

Similar to Anchovy for Potassium

Here are some other seafoods with similarly abundant amounts of potassium to anchovy:

Anchovy Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Anchovy in Cooking

Anchovy is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two fillets of anchovy.

Friends and Relatives of Anchovy

Foods commonly cooked with anchovy:

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