Anchovy and anchovy: benefits and properties

The anchovies It is undoubtedly one of the most consumed fish and known by many families. Although in the form of preserves (smoked, with oil or pickled) it is possible to find them practically all the year in the supermarkets, the certain thing is that its better season is between the months of April to June, when we want to buy them fresh in the fish market.

It's a blue fish, which belongs to the family Engraulidae and they are also known by the names of anchovies, anchovies and anchovies. As you surely know, they have a small and relatively elongated body, with a silvery belly and its back green or blue-gray.

Nutritional properties of anchovy

First of all we must bear in mind that anchovy is a blue fish, so it is a food rich in omega-3 fatty acids, a type of ideal healthy fat in a balanced diet.

It also provides proteins of high biological value (approximately 20% of its weight), so that its protein content is quite similar to that found in meat or eggs.

In relation to its content in other essential nutrients, the vitamins (especially vitamin A, D, E and K) and minerals (such as potassium, iron, sodium, magnesium, phosphorus and calcium) stand out. In addition, among the different vitamins that it contributes we must also mention the presence of vitamins of group B (B2, B3, B6, B9 and B12).


139 kcal


20 g


0.1 g

Total fat

6 g



Vitamin A

31 mcg


1 mg

Vitamin B2

0.25 mg


215 mg

Vitamin B3

7.5 mg


28 mg

Vitamin B9

8.7 mcg


318 mg

B12 vitamin

1.9 mcg


20 mg

Vitamin D

7 mg

Benefits of anchovies or anchovies

One of the main benefits of anchovies is undoubtedly due to its high content of omega-3 fatty acids; As you know, a type of healthy fat that helps prevent cardiovascular disease, prevent the formation of thrombi and clots, and lower high cholesterol and triglycerides.

Thanks to its content in fat-soluble vitamins (such as vitamin A and D) is a food that helps improve the health of vision, improves resistance to infections, promotes calcium absorption and participates in the production of hormones Sexual and liver enzymes.

Its content in magnesium and vitamin A make it an interesting food when it comes to improving immunity. In addition, its iron content is useful to prevent iron deficiency anemia.

It also provides folic acid, an essential vitamin in the diet of pregnant women.

Images | Paul and Jill / Klearchos Kapoutsis This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

Foods Rich in Vitamin E - Anchovies (February 2024)