Anchovies may not enjoy the popularity of larger fish, and to many they are just a condiment for pizza or salads, but you should know how nutritious these little guys are. This post goes out especially to those of you who are concerned with mercury levels in fish as well as other contaminants. Anchovies are on the top of the list when sourcing food from the sea that has the least amount of heavy metal toxicity.

According to the FDA, pregnant women and small children (under age 6) should not eat more than two servings of fish each week—and should only eat those fish with low mercury content, just like anchovies.

Anchovies are rich in omega-3-fatty acids, protein, vitamins, and minerals that help maintain good health.

They contain:

• Calcium
• Iron
• Magnesium
• Phosphorus
• Potassium
• Sodium
• Zinc

Anchovies are a good source of the following vitamins:

• Thiamin
• Riboflavin
• Niacin
• Folate
• Vitamin C, B12, B6, A, E, and K.

These oily fish also contain good fats and cholesterol. Not only do these provide a healthy dose of fat and other nutrients, they’re also zero carbs.

Anchovies are available in fresh, tinned or canned, salted, oiled, and paste forms.

Here is a helpful tip. Anchovy paste has less flavor and nutrients compared to the fresh and processed ones but can be used in sauces, jams, pickles, spreads, and more.

Bon Appétit

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