Anchovy Nutrition Calculator — European Fresh, Canned in Oil & Dried
Also known as: European Anchovy, Canned Anchovy, Anchovy Fillet, Dried Anchovy
Quick Answer — 3 oz (85g) European anchovy, raw
Nutrition Calculator
3,668mg Sodium per 100g Canned in Oil — the Highest-Sodium Fish Product in Our Database, 35x More Than Fresh Anchovy's 104mg
Canned anchovies in oil contain 3,668mg sodium per 100g — 159% of the 2,300mg daily reference in a single 100g portion [1]. Fresh European anchovy has only 104mg sodium per 100g. This 35-fold increase comes from the salt-curing process that defines canned anchovy production.
A typical 5-fillet portion (20g) of canned anchovy adds 734mg sodium — nearly one-third of the daily reference. For sodium-conscious journaling, anchovy portions matter enormously: use the piece-based serving sizes in this calculator rather than estimating.
147mg Calcium per 100g Fresh and 232mg Canned — Anchovy Delivers 12x More Calcium Than Salmon Because Bones Are Consumed Whole
Fresh anchovy provides 147mg calcium per 100g raw — already 12x more than Atlantic salmon (12mg) — because the small bones are typically eaten [1]. Canned anchovy further concentrates this to 232mg per 100g, and dried anchovy reaches 382mg per 100g (38% DV).
This calcium advantage is unique to small whole-bodied fish. A 45g can of anchovies provides 104mg calcium alongside 13g protein and 0.95g omega-3 — a highly nutrient-dense topping for salads and dishes.
14.02mg Niacin per 100g Raw (88% DV) — Anchovy Has the Highest Niacin of Any Fish in Our Database, Exceeding Tuna's 10.25mg
European anchovy delivers 14.02mg niacin (vitamin B3) per 100g raw — 88% of the daily value and the highest of any fish species in our collection [1]. Canned anchovy concentrates this to 19.9mg (124% DV), and dried reaches 35.41mg (221% DV).
Combined with 3.25mg iron per 100g raw (18% DV) — 9.6x more than Atlantic salmon (0.34mg) — anchovy stands out as an exceptionally mineral- and vitamin-dense small fish for nutritional journaling.
131 kcal Fresh vs. 210 kcal Canned vs. 303 kcal Dried — Three Processing Forms Create a 131% Calorie Range From the Same Fish
Fresh European anchovy has 131 kcal per 100g with moderate fat (4.84g). Canning in oil raises calories to 210 kcal (from absorbed oil), while drying concentrates to 303 kcal per 100g [1]. Protein concentrates proportionally: 20.35g fresh → 28.89g canned → 48.57g dried.
For calorie-aware journaling, log canned anchovy by piece count (about 4g per fillet) rather than estimating volume. Five canned fillets (20g) are only 42 kcal but add 734mg sodium.
1.48g Omega-3 per 100g Raw — Anchovy Matches Sardine and Provides 7.4x More Than Tilapia per Equal Weight
European anchovy provides 1.48g omega-3 per 100g raw, matching sardine and exceeding cod (0.17g) by 8.7x [1][3]. Canned anchovy in oil has 2.1g omega-3 per 100g due to moisture loss and oil retention. Dried anchovy concentrates to 3.74g per 100g.
Since typical anchovy portions are small (20-45g for canned), actual omega-3 per serving is modest: 5 canned fillets (20g) provide about 0.42g omega-3. For substantial omega-3 intake from anchovy, larger portions of fresh or dried forms are needed.
Anchovy nutrition by processing form (per 100g)
| Variant | Calories | Protein | Total Fat | Calcium | Sodium | Omega-3 |
|---|---|---|---|---|---|---|
| European (Raw) | 131 | 20.35g | 4.84g | 147mg | 104mg | 1.48g |
| Canned in Oil | 210 | 28.89g | 9.71g | 232mg | 3,668mg | 2.10g |
| Dried | 303 | 48.57g | 9.84g | 382mg | 2,340mg | 3.74g |
| Baked / Grilled | 168 | 26.05g | 6.19g | 188mg | 133mg | 1.89g |
Practical Tips for Anchovy
- 1
Canned anchovy sodium is extreme at 3,668mg per 100g — log by fillet count (5 fillets = ~20g = 734mg sodium) for precision.
- 2
Fresh anchovy (131 kcal, 104mg Na) has a completely different nutritional profile than canned — always specify the form.
- 3
Dried anchovy provides 48.57g protein per 100g — the highest protein concentration of any fish product in our database.
- 4
Even 5 canned anchovy fillets (20g) provide 5.8g protein and 0.42g omega-3 — useful as a nutrient-dense condiment.
- 5
Anchovy's 147mg calcium per 100g raw (from whole-body consumption) is 12x higher than salmon — select anchovy for calcium-focused logging.
- 6
For lower sodium, use fresh anchovy (104mg Na) or rinse canned anchovies under water to reduce surface salt.
Frequently Asked Questions — Anchovy
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Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by species, curing method, brand, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Anchovy entries — European raw (FDC 15001), canned in oil (FDC 15002). U.S. Department of Agriculture.
- [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
- [3] National Institutes of Health Office of Dietary Supplements (2025). Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH ODS.