Are Anchovies Healthy?

Anchovies might bring to mind controversial pizza toppings (move over, pineapple) or Caesar salad dressing. But thanks to recent interest in tinned fish, these saltwater swimmers are getting a moment in the spotlight.

So, how do anchovies stack up to other preserved seafood?

“What sets preserved anchovies apart — for better or worse — is their higher salt content,” says registered dietitian Julia Zumpano, RD, LD. “Anchovies naturally have many powerful nutrients. But be mindful of the preparation, which may negatively impact your health.”

What are anchovies?

Anchovies are tiny saltwater fish, averaging about three to six inches in length. There are over 140 species. But the most common type you’ll find in grocery stores is European anchovies.

You can eat fresh anchovies, as long as they’re cooked first. But unless you live near a coast, you’re probably eating preserved anchovies.

Fresh anchovies spoil quickly, which is why they’re typically cured in salt. This process helps them last longer on store shelves, but also dramatically increases their sodium content.

In stores, you’ll usually find anchovies:

• Packed in salt
• Stored in olive oil
• Pickled in vinegar and oil

Because of their strong, salty flavor, anchovies are usually used as an ingredient in cuisine rather than eaten on their own. In dissolved forms, they’re known for adding a savory umami punch. Fresh anchovies are much milder in flavor.

Zumpano breaks down the nutritional benefits — and potential drawbacks — of eating this tiny fish.

Nutritional value of anchovies

Despite their small size, anchovies are packed with nutrients. Just one 2-ounce can has:

• 95 calories
• 4.3 grams (g) of fat
• 13 g of protein
• 2 milligrams (mg) of iron
• 9 mg of niacin
• 30 micrograms of selenium
• 1,650 mg of sodium

How anchovies are prepared and packaged can affect their nutrient profile, especially when it comes to salt and calories. Check the labels to compare your options.

The eye-catcher of cured anchovies’ nutritional profile is sodium, AKA salt.

“Sodium is an essential mineral,” Zumpano explains. “But most people already get more than they need. Too much salt over time can raise your blood pressure and increase heart disease risk.”

That said, there are exceptions. “Some people actually need more sodium — for example, if they take certain medications or have conditions that cause low blood pressure,” she notes. (More on that in a bit.)

Health benefits of eating anchovies

So, are anchovies healthy?

“Anchovies are an excellent source of many nutrients, like niacin and selenium,” says Zumpano. “But, setting sodium aside, the nutrients that really stand out are omega-3s and protein.”

Omega-3s, please

Anchovies are among the best fish sources of omega-3 fatty acids, a type of healthy fat your body needs to work well.

They’re especially high in two omega‑3s:

• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)

These fatty acids may help lower triglyceride levels (fats that circulate in your blood). They support brain health, too, including reducing your risk of Alzheimer’s disease and dementia.

These fats are best known for reducing inflammation, which is the root of many chronic inflammatory diseases, like psoriasis, rheumatoid arthritis and fibromyalgia.

Another plus: Anchovies provide omega‑3s with very low mercury levels, especially compared to larger fish, like tuna and swordfish.

Protein power

Anchovies may be small, but they’re surprisingly high in protein. One two-ounce serving has about the same amount of protein as two large eggs.

Protein helps your body repair and build tissues. It also helps you feel full and may help with managing your weight.

Salt: Harmful or helpful?

Eating fresh anchovies is great — they offer plenty of nutrients with minimal salt. But that’s not an option for most people. If you only have access to preserved anchovies, their nutritional drawbacks may outweigh their benefits.

“For most people, keeping sodium intake in check is important for heart health,” Zumpano says.

Washing off salt-covered anchovies or opting for pickled varieties can marginally help lower the sodium dose somewhat.

Frequency matters too. “If you eat salt‑cured anchovies often, there’s a good chance you’re getting too much salt consistently,” she cautions. “Enjoying them every so often is OK. Or better yet, reduce your salt intake from other foods that day to allow for more sodium to come from a nutrient-packed food like anchovies.”

For some, extra salt is a good thing. Conditions like postural orthostatic tachycardia syndrome (POTS) and Addison’s disease require increased salt intake to even out low blood pressure. And people with cystic fibrosis need more salt to replace what they lose through sweat.

“In cases like these, anchovies are a great salty snack due to their other health benefits,” Zumpano remarks.

Other potential risks

While anchovies are generally safe to eat for most people, there are a few risks to be aware of, beyond their high sodium content:

• Amnesic shellfish poisoning (ASP): Sometimes, anchovies are contaminated with domoic acid, a toxin that can cause nausea, vomiting, confusion and memory problems.
• Parasite infection: Eating anchovies raw increases the risk of anisakiasis, a parasitic infection. Symptoms can range from mild digestive upset to severe allergic reactions.

Cooking anchovies properly and buying them from reputable sources greatly reduces these risks. And don’t eat anchovies if you have a fish allergy. If you develop symptoms of an allergic reaction, like hives or throat and mouth swelling, get help right away.

The bottom line

Think of anchovies as a flavorful accent that adds nutrients rather than a main course. When used thoughtfully, they can be a fun addition to a balanced diet.