Seafood
raw european anchovy.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
anchovy
SERVING
CALORIES
131
PROTEIN
20.4g
CARBS
0g
FAT
4.8g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories131kcal—
Protein20.4g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.8g6%
Saturated fat1.3g6%
Cholesterol60mg20%
Water73.4g—
MINERALS
Sodium104mg5%
Potassium383mg8%
Calcium147mg11%
Iron3.3mg18%
Magnesium41mg10%
Phosphorus174mg14%
Zinc1.7mg16%
Copper0.21mg23%
Manganese0.07mg3%
Selenium36.5µg66%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin E0.57mg4%
Vitamin K0.10µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.26mg20%
Niacin (B3)14mg88%
Pantothenic acid (B5)0.65mg13%
Vitamin B60.14mg8%
Folate (B9)9.0µg2%
Vitamin B120.62µg26%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece10g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of omega-3 fatty acids (EPA and DHA), which support cardiovascular and brain health.
- ✓Rich in calcium and vitamin D, especially when consumed whole with bones, promoting strong bones and teeth.
- ✓Provides high-quality, complete protein essential for muscle building and tissue repair.
- ✓Good source of selenium, a powerful antioxidant that helps protect cells from damage and supports thyroid function.
COOKING TIPS
In the kitchen.
- 1To prepare, remove the head and spine. Run your thumb along the belly to open it, then gently pull the spine away from the flesh; it should come out easily.
- 2Marinate fresh fillets in a mixture of white wine vinegar, garlic, and parsley for several hours to 'cook' them with acid, creating a dish similar to Spanish 'boquerones'.
- 3Lightly flour and quickly pan-fry or deep-fry whole, cleaned anchovies until golden and crisp for a classic Mediterranean appetizer.
- 4Grill fresh anchovies on skewers over hot coals for a simple, smoky flavor, seasoned with just salt, pepper, and a squeeze of lemon.
STORAGE
Keep it fresh.
- Store fresh raw anchovies on a bed of ice in the coldest part of your refrigerator (around 32°F or 0°C) and consume within 24-48 hours for best quality.
- For longer storage, gut and clean the anchovies, pat them dry, and freeze them in a single layer on a baking sheet before transferring to an airtight, vacuum-sealed bag for up to 3 months.
FAQ
Frequently asked questions.
What are the health benefits of raw European anchovies?
European anchovies are an excellent source of omega-3 fatty acids (EPA and DHA), which support cardiovascular and brain health. They are also rich in selenium, an antioxidant that supports thyroid function, and provide high-quality protein for muscle repair.
How much protein and calories are in European anchovies?
A 100g serving of raw European anchovies contains approximately 131 calories and 20.35g of protein. They are a nutrient-dense food with 0g of carbohydrates and about 4.84g of healthy fats.
Are European anchovies good for weight loss?
Yes, they are excellent for weight loss because they are high in protein and relatively low in calories. The high protein content helps you feel full longer, while the healthy fats provide essential nutrients without adding excessive calories.
Are raw European anchovies keto-friendly?
Yes, they are perfectly keto-friendly. They contain zero carbohydrates and are rich in healthy fats and protein, making them an ideal choice for low-carb and ketogenic lifestyles.
Are anchovies gluten-free?
Raw European anchovies are naturally gluten-free. However, if you are buying them processed, marinated, or canned, always check the label for additives or sauces that might contain gluten.
What do raw European anchovies taste like?
Fresh, raw anchovies have a mild, slightly sweet, and briny flavor that is much less intense than the salty, pungent taste of cured versions. Their flesh is delicate, tender, and naturally oily.
How do you cook or prepare raw European anchovies?
They can be grilled, pan-fried, or deep-fried for a crispy texture. A popular Mediterranean preparation involves marinating them in vinegar, lemon juice, and olive oil (known as Boquerones) to 'cook' the flesh without heat.
Do I need to remove the bones from anchovies?
While you can fillet them, the bones in European anchovies are very small and soft, making them safe to eat. Consuming the fish whole with the bones provides a significant boost in calcium and vitamin D.
How should I store fresh European anchovies?
Fresh anchovies are highly perishable and should be stored on a bed of ice in the coldest part of your refrigerator. They are best consumed within 1 to 2 days of purchase for optimal freshness and safety.
Are anchovies high in mercury?
No, anchovies are considered a low-mercury fish. Because they are small and low on the food chain, they do not accumulate the high levels of heavy metals found in larger predatory fish like tuna or swordfish.
