The Nutritional Benefits of Anchovies

Patagonia Provisions  /  Mar 18, 2026  /  Food & Beer, Provisions

Anchovies are rich in protein, omega-3s and iron; canned anchovies are as packed with nutrition as they are with flavor.

Anchovies and Omega-3s—Good for Your Heart

Anchovies are rich in omega-3 fatty acids, a type of polyunsaturated fat that supports heart health and can lower your risk of cardiac disease (the American Heart Association recommends two servings of fatty fish per week). There’s also growing evidence that DHA, one of several types of omega-3s, plays an important role in brain health. Most experts agree that food, not supplements, is the healthiest way to absorb omega-3s; a 100-gram (3.5-ounce) serving of anchovies can contain about 1.64 grams of these fatty acids.

Note: The suggestions here have been reviewed by a registered dietitian nutritionist (RDN). However, they should be used for general educational purposes only and not interpreted as customized medical advice or care. Always seek the guidance of a doctor or other qualified health provider to figure out what’s best for you.

Anchovies Nutrition Data: Protein, Iron and More

While anchovies are widely lauded for their omega-3 benefits, they’re a calorie-efficient source of other nutrients too, including protein, which provides energy and supports muscles and bones, and vitamin B-12, which keeps blood cells healthy. For example, Patagonia’s Lemon Olive White Anchovies contain 620 milligrams of omega-3s per serving and:

• 20 g of protein
• 310 mg of calcium
• 1.4 mg of iron
• 290 mg of potassium
• 11.04 mcg of B-12 (460% DV)

Are Canned Anchovies Good for You?

Anchovies preserved through canning retain all the health benefits of fresh anchovies, including omega-3 fatty acids. Because most canned anchovies are salted and highly flavorful, the recommended serving size is small; be sure they don’t exceed the daily recommended sodium intake (2400 mg per day, and less if you have high blood pressure). Not all canned anchovies are created equal in terms of flavor, however.

Typical Canned Anchovies 
Canned anchovies best known as a pizza topping—the gray-brown slivers that are very salty. These anchovies are fileted, salt-cured and stored in olive oil (it’s the curing process that gives them their saltiness).

Salt-Packed Anchovies 
Salt-packed anchovies represent another, less-common group. These are anchovies that have been canned fresh (with bones intact) and seasoned only with salt. To eat them, it’s best to rinse and soak them in water first.

White Anchovies 
Unlike the anchovies that you’ll find on pizza or a typical grocery store aisle, our white anchovies from Spain have a milder flavor, delicate texture, and are packed fresh in olive oil and regional seasonings for a more nuanced flavor and less sodium.

Are Anchovies Good for Diabetics?

Anchovies are a great option for diabetics, as the  omega-3 fatty acids in the fish can help reduce insulin resistance. Also, because  they contain zero carbohydrates, anchovies don’t elicit an insulin release.