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Anchovies — Nutrients, Health Benefits, and Shopping Tips

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Listonic Team

September 4, 2024

Anchovies are a potent source of omega-3 fatty acids, protein, and essential minerals, making them beneficial for heart health and more. Learn effective storage techniques to maintain their flavor and nutritional properties, whether they're fresh or preserved.

Nutrients

Check the detailed nutritional values of anchovies, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 210 kcal

Nutrition per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein29 g58%
Sodium3668 mg159.48%
Total Fat10 g12.82%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Anchovies are particularly good sources of omega-3 fatty acids, which are believed to have a beneficial effect in reducing blood clots, lowering blood cholesterol levels, and minimizing heart disease.

Encyclopedia of Foods. A Guide to Healthy Nutrition

Among other things, here's what makes anchovies stand out:

29 g

💪 High Protein Content

Key takeaways

🛒
Look for anchovies that are firm, have a shiny surface and a mild smell. Overly strong odors may indicate spoilage.
😋
High in sodium, anchovies should be limited in low-sodium diets​​.
📦
Store anchovies in a sealed container in the refrigerator and ensure they are covered in oil; use within two months.

Health benefits

Explore the health benefits of anchovies and how they can improve your lifestyle and well-being.
  • Rich in omega-3 fatty acids, which are essential for heart health, reducing inflammation, and supporting brain function.
  • Supports bone health due to their high calcium and vitamin D content.
  • Promotes muscle growth and repair with their high protein content, which is essential for athletes and active individuals.
  • Contains essential vitamins and minerals such as Vitamin B12, iron, and selenium, which support overall health and well-being.

Health risks

Explore the health concerns and possible risks related to anchovies.
  • High sodium content which can contribute to increased blood pressure and the risk of heart disease when consumed in large amounts.
  • Allergic reactions as anchovies can trigger allergies in some individuals, leading to symptoms like hives, swelling, and anaphylaxis.
  • Mercury exposure which is a concern with many types of fish, including anchovies, potentially leading to mercury poisoning with excessive consumption.
  • Purine content which can contribute to increased uric acid levels, potentially causing or exacerbating gout in susceptible individuals.
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How to choose anchovies

Select anchovies that are moist and shiny with a consistent silvery appearance—these features generally indicate that the anchovies have been well-preserved. Fresh, briny smells are desirable, reflecting the natural aroma of high-quality anchovies, and the flesh should be firm to the touch.

Avoid anchovies that look dried out or emit a strong, unpleasant odor, as these are telltale signs of poor preservation. Additionally, anchovies that appear overly salty or have discolored patches should be avoided as they may not deliver the desired flavor in dishes.

How to choose anchovies

How to store anchovies

To maintain the quality of anchovies, keep them in the refrigerator in an airtight container. Ensure they are covered in oil or brine to keep them moist and flavorful. Properly stored anchovies can last for several months.

Room temperature is not suitable for anchovies, as they can spoil quickly. Metal containers should be avoided, as they can affect the taste over time. It's also best to keep anchovies away from light and air, which can degrade their quality and flavor.

✅ Extra Tip

Add a small layer of oil on top of the anchovies in the container to keep them fully covered and fresh.

How long do they last?

Anchovies packed in oil can last for 1-2 months in the refrigerator once opened, retaining their rich flavor and texture. Unopened cans or jars of anchovies can last for 1-2 years when stored in a cool, dark place, making them a versatile pantry staple. For optimal taste and longevity, transfer any unused anchovies to a clean, airtight container and keep them submerged in oil.

What to do with leftovers?

Leftover anchovies can be used to add a savory, umami kick to various dishes. Chop them finely and mix into pasta sauces like puttanesca or arrabbiata for extra depth of flavor. They can also be added to salad dressings like Caesar dressing or incorporated into a tapenade with olives and capers.

Use anchovies to enhance the flavor of roasted vegetables or mix them into a compound butter to spread on grilled meats or bread. For a bold twist, add them to your next pizza or flatbread. If you have extra, try blending them into a vinaigrette or stirring them into soups and stews for a rich, salty undertone.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How anchovies support specific health conditions

Anchovies are rich in omega-3 fatty acids, which support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. Their high protein content helps maintain muscle health and aids in tissue repair, making them a great choice for active individuals. Anchovies also provide essential vitamins and minerals that can support brain function and cognitive health.

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