How Many Calories in Anchovies? Nutrition Facts & Macros
Five anchovy fillets (20 g) have 42 calories
Protein 5.8g · Carbs 0g · Fat 1.9g
Anchovies are small, intensely flavoured fish that are incredibly rich in omega-3 fatty acids and pack a remarkable protein punch. Canned in oil and drained, they deliver 210 calories per 100 g with an outstanding 28.89 g of protein and 9.71 g of fat — one of the highest protein densities among all fish. Used as a flavour enhancer on pizza, in Caesar dressing, or tossed into pasta, anchovies add deep umami with very few grams. Be aware of the extremely high sodium content (3670 mg per 100 g!) from the curing and canning process. Canned anchovies are about 50% water by weight.
879 kJ · per 100g · Water: 50.3 g
Calorie Calculator: Anchovies (Canned in Oil)
20 g Anchovies (Canned in Oil) contains 42 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 5 fillets (20 g) | 42 kcal | 5.8g | 0g | 1.9g |
| 1 small can, drained (45 g) | 95 kcal | 13g | 0g | 4.4g |
| 100 grams | 210 kcal | 28.9g | 0g | 9.7g |
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Anchovies (Canned in Oil) — Nutrition Facts
| Anchovies (Canned in Oil) | per 100g |
|---|---|
| Calories | 210 kcal |
| Protein | 28.89 g |
| Fat | 9.71 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 3670 mg |
| Potassium | 544 mg |
| Magnesium | 69 mg |
| Phosphorus | 252 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.203 mg |
| Folate | 13 mcg |
| Manganese | 0.1 mg |
| Water | 50.3 g |
Source: USDA FoodData Central (FDC ID: 174183) · Data verified April 2026
Variations
Anchovies in oil (drained)
210 calories per 100 g. The base variety — 28.89 g protein, 9.71 g fat, 0 g carbs. Canned in oil and drained. Extremely high sodium (3670 mg) from salt-curing. The most common form, used as a flavour enhancer on pizza, in dressings, and pasta sauces. About 50% water content.
Fresh anchovies (raw)
~131 calories per 100 g. Fresh anchovy is lower in calories and fat than canned, and has dramatically less sodium since it hasn't been salt-cured. Protein ~20 g, fat ~4.8 g per 100 g. Higher water content (~73%). Available fresh at fishmongers, typically grilled, fried, or marinated in lemon (boquerones). Less convenient but much lower sodium than canned.
Dietary Perspectives
For Weight Loss
Anchovies are used in tiny amounts (5 fillets = 20 g = 42 kcal) as a flavour enhancer, so the calorie impact is minimal. Per 100 g they offer outstanding protein (28.89 g) with moderate fat (9.71 g). The extreme sodium (3670 mg per 100 g!) causes water retention — use sparingly if watching the scale. Good omega-3 source for anti-inflammatory benefits. As a pizza topping or salad addition, anchovies add intense umami flavour for very few calories.
For Athletic Performance
Outstanding protein density (28.89 g per 100 g) and rich in omega-3 EPA/DHA for anti-inflammatory recovery. Good magnesium (69 mg) and potassium (544 mg) for muscle function. The extreme sodium (3670 mg per 100 g) can help with electrolyte replacement after heavy sweating, but is excessive for most needs. Use as a flavour enhancer in post-workout meals rather than eating by the can. Five fillets (20 g) deliver 5.8 g protein — a compact protein boost for recovery snacks.
For Keto
Perfect for keto — zero carbs, high protein (28.89 g), and good fat (9.71 g) per 100 g. Five fillets (20 g) = 0 g carbs. Umami flavour enhances keto meals without adding carbs. Use in Caesar dressing, on keto pizza, or mashed into butter for anchovy compound butter. The sodium (3670 mg per 100 g) is actually beneficial on keto where electrolyte needs increase due to lower insulin and glycogen depletion. Rich in omega-3 fatty acids for the anti-inflammatory benefits that complement a well-formulated ketogenic diet.
Frequently Asked Questions
How many calories are in anchovies?
Five anchovy fillets (20 g) contain approximately 42 calories. Per 100 g, canned anchovies in oil (drained) have 210 calories. Most calories come from protein (28.89 g per 100 g) and fat (9.71 g), with zero carbohydrates. A small can of anchovies (45 g, drained) has about 95 calories.
How much protein is in anchovies?
Canned anchovies contain 28.89 g of protein per 100 g — one of the highest protein-to-weight ratios of any fish. Five fillets (20 g) provide about 5.8 g of complete protein. A small drained can (45 g) delivers approximately 13 g of protein. This exceptional protein density makes anchovies comparable to lean chicken breast.
Are anchovies healthy?
Anchovies are extremely nutrient-dense: high in omega-3 EPA/DHA, excellent protein (28.89 g per 100 g), good potassium (544 mg), magnesium (69 mg), and phosphorus (252 mg). The major concern is the extremely high sodium — 3670 mg per 100 g (over 150% of daily value). In the small amounts typically consumed (5 fillets = 20 g = 734 mg sodium), they are a healthy addition. Low in mercury compared to larger fish.
How much sodium do anchovies have?
Anchovies are among the highest-sodium foods: 3670 mg per 100 g — over 150% of the recommended daily intake in just 100 g. However, anchovies are rarely eaten in large amounts. Five fillets (20 g) contain about 734 mg sodium, and a small can (45 g) about 1652 mg. The high sodium comes from salt-curing before canning. Rinsing before use can reduce sodium somewhat.
Are anchovies keto-friendly?
Anchovies are perfect for keto — 0 g carbs, 28.89 g protein, and 9.71 g fat per 100 g. Five fillets (20 g) have zero carbs. They add intense umami flavour to keto meals: use in Caesar dressing, on keto pizza, or mashed into butter for anchovy compound butter. The high sodium is actually beneficial on keto, where electrolyte needs increase due to lower insulin levels.
Anchovies vs sardines — what's the difference?
Per 100 g (both canned in oil, drained): anchovies have 210 kcal with 28.89 g protein and 9.71 g fat, while sardines have 208 kcal with 24.62 g protein and 11.45 g fat. Anchovies have more protein but much more sodium (3670 mg vs 307 mg). Sardines are eaten whole with bones (high calcium 382 mg), while anchovies are typically used as a flavour enhancer in small amounts. Sardines are a meal; anchovies are an ingredient.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Anchovies (Canned in Oil) | 210 | 28.89g | 0g | 9.71g |
| Sardines (Canned in Oil) | 208 | 24.62g | 0g | 11.45g |
| Canned Tuna (in Water) | 116 | 25.51g | 0g | 0.82g |
| Herring (Pickled) | 262 | 14.19g | 9.64g | 18g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
per 100g
Per 100 g, canned anchovies have 210 kcal with 28.89 g protein and 9.71 g fat — similar calories to sardines (208 kcal) but with more protein and far more sodium (3670 mg vs 307 mg). Higher protein density than canned tuna (25.51 g) or herring (24.58 g).
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