Anchovies
Overview
Anchovies are a small oily fish most often eaten as canned, drained fillets. That form provides long-chain omega-3 fatty acids EPA and DHA, a complete protein, niacin, selenium, and useful calcium, together with a high sodium load from curing [1].
Within a BRAIN-aligned pattern they are a compact, shelf-stable marine omega-3 seasoning and protein rather than a large fillet portion. Typical salad or dressing amounts are small; the acids still match the drained canned record rather than an assumed fresh fish [1,2].
Food Context
Sourcing
- This page is canned European anchovy in oil, drained. Fresh, salted, or undrained packed fish are different foods.
- Drain the packing oil before weighing. Prefer fillets packed in olive oil over refined oils where that choice exists.
- Sodium is high. Use as a seasoning-scale ingredient unless the dish is built around a larger portion.
Preparation
- Mash or blend drained fillets into dressings rather than frying them in additional oil.
- Taste the dish before adding salt; anchovies, capers and cheese often already season it.
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
1 recipe containing this food
Mixed-Leaf Tahini Caesar Salad
A Caesar-style mixed-leaf salad with a tahini, anchovy, caper and Parmesan dressing, using extra virgin olive oil retained from oil-packed capers.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 210 kcal | — |
| Protein | 28.9 g | — |
| Total fat | 9.7 g | — |
| Saturated fat | 2.2 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Selenium | 68.1 µg | 123.8% |
| Calcium | 232 mg | 23.2% |
| Sodium | 3668 mg | — |
| Vitamin B3 | 19.9 mg | 124.4% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| EPA | 763 mg | — |
| DHA | 1292 mg | — |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
6 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
DHA (Docosahexaenoic Acid)
Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Sodium
Electrolyte for fluid balance and nerve function
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
References
[1] McNamara & Carlson (2006). Role of omega-3 fatty acids in brain development and function: potential implications for the pathogenesis and prevention of psychopathology. Labelled EPA/DHA neurobiology context: this review is not an anchovy feeding study; canned drained anchovy composition includes EPA and DHA as reported in the table.
[2] Stonehouse et al. (2013). DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Labelled DHA context: this is a DHA-capsule trial in healthy young adults, not an anchovy feeding trial.