Long overshadowed by salmon and mackerel, this Mediterranean favourite is cheap, canned, and usually treated as a mere flavour booster. Yet a French gastroenterologist says it deserves a regular, respectable place on the plate – not just melted on top of a pizza.
The small canned fish doctors say we’re underestimating
The surprise guest in this story is the anchovy. Not the delicate fresh fillet served in trendy tapas bars, but the humble tinned anchovy most people buy once a year for Caesar salad dressing.
French gastroenterologist and hepatologist Dr William Berrebi recently highlighted anchovies as a nutritional “all-rounder” worth a second look. He points out that this tiny fish brings together three major assets: healthy fats, high-quality protein and key vitamins and minerals.
Anchovies are usually seen as a salty garnish, yet nutritionally they sit in the same league as far more expensive oily fish.
For people who want the benefits of fatty fish but are tired of salmon or worried about cost, anchovies offer a surprisingly accessible option. A small tin can deliver a meaningful dose of nutrients in a couple of bites.
Omega-3s in a teaspoon: why anchovies punch above their weight
Anchovies do not top the charts for omega-3 fats compared with salmon or mackerel. Still, their concentration is high enough that a modest portion goes a long way.
A 50 g serving of canned anchovies can reach or approach recommended daily intakes of long-chain omega‑3s (EPA and DHA), the types most strongly linked to heart and brain health.
A few forkfuls of anchovy can cover a full day’s worth of omega‑3, without needing a large fillet or a supplement capsule.
These omega‑3s help keep blood triglycerides in check, support flexible blood vessels and may reduce inflammation involved in cardiovascular disease. They also play a structural role in brain cells, which is why regular intake is associated with better cognitive ageing in population studies.
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How anchovies compare with other oily fish
Anchovies do not replace all other fish, but they stand up well in a realistic weekly rotation. Here is a rough comparison per 100 g, based on common nutrition data:
| Fish (canned or cooked) | Protein (g) | Omega‑3 (EPA+DHA, approx.) | Notable point |
|---|---|---|---|
| Anchovy | ~23 | High | Very small fish, lower in accumulated pollutants |
| Sardine | ~20 | Very high | Often canned with bones, good calcium |
| Mackerel | ~18–20 | Very high | Richer, more caloric |
| Salmon | ~20 | High | Popular but pricier |
Anchovies stand out by concentrating these fats in a tiny portion size. One or two fillets, quietly melted into a sauce, can transform both taste and nutritional profile.
A serious protein source for meat-reducers
With roughly 23 g of protein per 100 g, anchovies sit firmly in the “main protein” category, not just the “garnish” one. That level rivals many cuts of meat and comfortably beats most plant proteins on a gram‑for‑gram basis.
For people shifting towards a pesco‑vegetarian pattern – eating fish but cutting back on meat – anchovies can help fill the gap left by red meat without requiring complicated recipes.
Anchovies offer dense protein, minimal prep, and a long shelf life – a practical trio for busy households cutting back on meat.
Their proteins contain all essential amino acids, which support muscle repair, enzyme production and immune function. Because the fish is small and usually eaten whole or nearly whole, you also get traces of other nutrients from bones and skin, often lost in larger fillets.
An unexpected ally against iron deficiency
Anchovies are also more than a source of fat and protein. They provide around 4.6 mg of iron per 100 g – a useful contribution, especially for people who rarely eat red meat.
This iron is in a form more easily absorbed than most plant-based sources. Combined with protein and healthy fats, it can support those prone to low iron levels, such as menstruating women, teenagers and some athletes.
For those who do not eat steak but feel constantly tired or run-down, anchovies can be a discreet way to bring more iron back to the table.
Anchovies will not fix severe anaemia on their own, and medical advice is needed in that situation. Yet including them regularly as one of several iron sources can help maintain healthier reserves, especially when paired with vitamin C-rich foods like tomatoes or peppers.
Why you rarely see fresh anchovies at the fish counter
Anchovies are delicate fish that spoil quickly once caught. That is why they are traditionally salted, cured or packed in oil and sold in jars or tins rather than on ice at the supermarket.
Far from being a nutritional downside, canning often makes them more convenient and consistent. The nutrients remain largely intact, and the long shelf life means you can always have a source of quality protein on standby.
Guidelines often suggest around 140 g of oily fish per week. A single medium tin of anchovies spread across a couple of meals can cover a fair share of that, with little effort beyond opening the lid.
How to use anchovies without overpowering your dinner
The obvious hurdle is taste. Many people remember one bad, aggressively salty slice on a pizza and never go back. Used differently, anchovies behave less like a topping and more like a seasoning.
Simple ways to add anchovies to everyday meals
- Melted into tomato sauce: Finely chop one or two fillets and let them dissolve in olive oil before adding garlic and tomatoes. They vanish visually but deepen the flavour.
- Stirred into vegetable dishes: Add anchovy to sautéed greens like kale, cavolo nero or broccoli. It gives a subtle, savoury lift similar to pancetta, without the meat.
- Blended in spreads: Mix anchovies into olive tapenade or a white bean dip. The fishiness softens, leaving a rounded, savoury taste.
- On toast: Lay fillets over toasted bread with slow-cooked onions, roasted peppers or sliced tomatoes. The sweetness balances the salt.
- In salad dressings: Classic Caesar dressing is the best-known example. A couple of fillets whisked into a vinaigrette can also be enough.
For those worried about the sodium hit, rinsing the fillets briefly under water and patting them dry can remove some surface salt, especially with heavily cured varieties.
Health caveats: salt, allergies and portion size
Anchovies are undeniably salty. That makes them handy as a seasoning, but less ideal in very large amounts for people with high blood pressure or those watching sodium intake.
Using a few fillets in place of added table salt often works better than piling them on top of a dish that is already seasoned. Choosing versions stored in olive oil rather than in very salty brine can help, although labels still need checking.
As with all fish, some people have allergies and need to avoid them completely. Anchovies can also trigger reactions in those sensitive to histamine in fermented or aged foods.
Anchovies, sustainability and pollutant concerns
One reason nutrition experts increasingly talk about small oily fish is environmental as well as dietary. Anchovies are low on the food chain and reproduce quickly, making them less prone to heavy metal build-up than large predators like tuna.
Mercury levels in anchovies are typically much lower than in big, long-lived species. For people who want the benefits of fish but worry about contaminants, rotating sardines, anchovies, herring and mackerel tends to balance nutritional value and exposure risk.
That said, anchovy stocks are still affected by climate changes and industrial fishing. Checking for certifications on tins and favouring brands that refer to responsible sourcing can support better practices.
Turning a condiment into a health habit
Anchovies work best when you stop treating them as a rare, divisive topping and start seeing them as a flexible ingredient. One realistic scenario: keeping a jar in the fridge and using a couple of fillets two or three times a week in sauces, stews or spreads.
That approach reduces reliance on meat, boosts omega‑3 intake and quietly adds iron and protein without changing your cooking style too much. Over time, your palate often adapts, and what once tasted overpowering becomes a welcome savoury shortcut.
For those testing a pesco‑vegetarian pattern or trying to make weeknight cooking both healthier and cheaper, anchovies can act as a bridge. They bring depth and richness where bacon or sausages might previously have appeared, but without the same levels of saturated fat or processing.
The next time you pass the canned fish aisle, that small, unassuming tin marked “anchovies” might be worth picking up. Used thoughtfully, it can do far more for your health than its size suggests.