High in Nutrients

Anchovies pack a lot of nutrients into a small package. A 2-ounce (45-gram) serving of anchovies canned in oil provides:

• Calories: 95
• Protein: 13 grams
• Fat: 4 grams
• Carbs: 0 grams
• Vitamin B3: 56% of the Daily Value (DV)
• Selenium: 55% of the DV
• Vitamin B12: 16% of the DV
• Iron: 12% of the DV
• Calcium: 8% of the DV

Anchovies are strong in vitamin B3 — or niacin, a vitamin that aids in the conversion of food into energy. They are also high in selenium, a mineral that is important for heart, thyroid, immunological, and bone health. They also include the minerals iron and calcium. Iron is required by your body to transfer oxygen from your lungs. Calcium is necessary for good bones. Anchovies are very high in omega-3 fatty acids. They are, in reality, classified as oily or fatty fish, along with salmon, tuna, sardines, and mackerel. A 2-ounce (45-gram) container of anchovies has 924 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which is greater than salmon.