Calories in Anchovies: Nutrition Facts & Serving Sizes
Per 3 oz (85g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Anchovies are small, saltwater fish that are commonly sold canned in oil or salt-packed, and are also used fresh. A 3 oz serving (85g) contains 111 calories, 17.3g of protein, and 4.1g of fat with zero carbs. Per 100g, anchovies deliver 131 calories, 20.4g of protein, and 4.8g of fat. This macro profile is excellent for a high-protein, low-calorie food. Niacin is particularly high at 14mg per 100g, supporting energy metabolism and cardiovascular health. Selenium at 36.5mcg per 100g matches ahi tuna as one of the better sources. Calcium is notable at 147mg per 100g, partly because small fish are often consumed with their bones. Iron at 3.3mg per 100g is a solid contribution for a fish. Anchovies are a compact, nutrient-dense protein source with a strong flavor that makes them effective in small amounts.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 111.4 | 17.3g | 0g | 4.1g | 0g |
| 100g | 131 | 20.4g | 0g | 4.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 131 | 7% |
| Protein | 20.4g | 41% |
| Total Fat | 4.8g | 6% |
| Saturated Fat | 1.3g | 7% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 104mg | 5% |
| Cholesterol | 60mg | 20% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.3g | 0% |
| Cholesterol | 60mg | 20% |
| Calcium | 147mg | 11% |
| Iron | 3.3mg | 18% |
| Potassium | 383mg | 8% |
| Vitamin A | 15mcg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.6mcg | 25% |
| Magnesium | 41mg | 10% |
| Phosphorus | 174mg | 14% |
| Zinc | 1.7mg | 15% |
| Selenium | 36.5mcg | 66% |
| Folate | 9mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 14mg | 88% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Anchovies
Anchovies deliver an outstanding protein-to-calorie ratio. At 20.4g of protein and only 131 calories per 100g, they are on par with the best lean protein sources available. Zero carbs make them especially flexible for fitting into any macro setup.
Niacin at 14mg per 100g plays a central role in energy production, helping convert food into ATP. It also supports DNA repair and has been linked to improved cholesterol profiles in higher doses. Selenium at 36.5mcg per 100g is critical for thyroid hormone production and works as an antioxidant by activating glutathione peroxidase, an enzyme that protects cells from oxidative damage.
The fat content includes a healthy distribution of polyunsaturated fats at 1.6g per 100g, which includes omega-3 fatty acids associated with reduced inflammation and improved cardiovascular markers. Calcium at 147mg per 100g is higher than most other fish because anchovies are often consumed with their soft, edible bones. This contributes meaningfully to bone density.
Iron at 3.3mg per 100g supports red blood cell production and oxygen delivery to muscles, which has a direct effect on training endurance. Anchovies are an extremely practical protein source: canned anchovies require no cooking, store for years, and can be added to salads, pasta, or eaten straight from the tin.
Dietary Considerations
Anchovies are gluten-free, dairy-free, and paleo-friendly. They contain zero carbs, making them fully compatible with ketogenic diets. They are not vegan or vegetarian. Canned anchovies packed in salt or oil are often high in sodium, so check the label on your specific product as values will vary from the fresh fish data presented here. Anchovies contain omega-3 fatty acids and are generally considered a heart-healthy protein source. Due to their small size they tend to be lower in mercury than larger fish like tuna or swordfish, making regular consumption safer.
Daily Intake (100g)
100g of anchovies provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in anchovies?
Anchovies contain 131 calories per 100g. A 3 oz serving (85g) has about 111 calories. They are a low-calorie, high-protein food.
Is anchovies good for weight loss?
Yes. Anchovies are high in protein at 20.4g per 100g and low in calories at 131 per 100g with zero carbs. This makes them an efficient protein source for staying in a calorie deficit while preserving muscle mass.
How much protein in anchovies?
Anchovies contain 20.4g of protein per 100g. A 3 oz serving (85g) provides 17.3g of protein, making them one of the better protein sources per calorie available.
Are anchovies high in sodium?
Fresh anchovies contain 104mg of sodium per 100g, which is moderate. However, canned anchovies packed in salt can be significantly higher. If you are watching sodium intake, rinse canned anchovies under water before eating to reduce the salt load.
Do anchovies have omega-3 fatty acids?
Yes. Anchovies contain polyunsaturated fats including omega-3 fatty acids. The total polyunsaturated fat is 1.6g per 100g. They are considered a good small-fish source of omega-3s.
How do anchovies compare to sardines?
Anchovies have 131 calories and 20.4g protein per 100g, while sardines have about 208 calories and 24.6g protein per 100g. Anchovies are leaner with fewer calories. Both are excellent protein sources with strong micronutrient profiles.
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