Group · Fish
Anchovies
The anchovy is a small oily fish from the Atlantic and the Mediterranean. The values on this page are those of the raw anchovy. Be careful: the anchovy most people know, the fillet preserved in salt or oil, is a very different product, with a salt content that is in no way comparable.
In terms of nutrition facts, raw, it provides 129 kcal per 100 g, with 18.6 g of protein, 6.07 g of fat and 1.48 g of omega-3 of which 0.93 g DHA. It also provides 11 µg of vitamin D and 12.7 mg of vitamin B3 per 100 g, and only 0.18 g of salt, since it has not yet been salted.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 129 kcal |
| Kilojoules | 541 kJ |
| Protein | 18,6 g |
| Fat | 6,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,93 g372 %
- Vitamin D11 µg220 %
- EPA0,48 g192 %
- Vitamin B312,7 mg79 %
- Total omega-31,48 g59 %
- Selenium21,3 µg39 %
- Copper0,38 mg38 %
- Iodine55 µg37 %
See the other 18 nutrients
- Vitamin B120,62 µg25 %
- Phosphorus162 mg23 %
- Vitamin B20,32 mg23 %
- Iron2,63 mg19 %
- Zinc1,86 mg19 %
- Potassium294 mg15 %
- Manganese0,23 mg12 %
- Vitamin B50,65 mg11 %
- Calcium86,5 mg11 %
- Vitamin B60,14 mg10 %
- Vitamin A65,7 µg8 %
- Magnesium22,3 mg6 %
- Vitamin B10,06 mg6 %
- Vitamin E0,57 mg5 %
- Vitamin B99 µg5 %
- Omega-3 ALA0,07 g4 %
- Omega-6 LA0,17 g2 %
- Vitamin K10,1 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
One of the best fish for omega-3, and one of the cheapest. 1.48 g per 100 g, of which 0.93 g DHA, the fatty acid used directly by the brain and the retina. Small oily fish do as well as farmed salmon, for a fraction of the price and a much smaller footprint.
Twice the reference intake of vitamin D. 11 µg per 100 g: very few foods reach this level. Along with oily fish, eggs and fortified products, it is the main dietary route in winter.
The salted fillet is another story. Preserved in salt, it can contain several grams per 100 g. You only eat a few grams at a time, which puts it in perspective, but a dish that contains it never needs more salt. See salt for benchmarks.
Fresh, it is eaten marinated. Spanish boquerones are raw fillets marinated in vinegar. The acidic marinade does not remove the parasite risk: 24 hours in the freezer at -20°C is needed before any raw preparation.
It builds the base of a dish without being seen. A fillet melted into olive oil at the start of a tomato sauce or over roasted vegetables disappears completely and leaves a deep savoury flavour. It is the most useful way to use it.
Sources
Average nutritional values per 100 g, provided for guidance only (may vary by brand, cut and preparation).