Are Anchovies High in Antioxidants? The Nutritional Science Explained

December 14, 2025 •

4 min read

Anchovies pack a surprising punch of nutrients, with a single 2-ounce serving canned in oil providing over 50% of the daily value for the powerful antioxidant, selenium. These small, oily fish are not just a flavorful addition to your meals but also a concentrated source of health-boosting compounds that help combat oxidative stress.

Quick Summary

Anchovies contain several potent antioxidants, including selenium, vitamin E, and omega-3 fatty acids, which help combat oxidative stress and support overall health.

Key Points

Anchovies are rich in antioxidants: Anchovies are a substantial source of selenium, vitamin E, and antioxidant-acting omega-3s.
Selenium provides cellular protection: A single serving can deliver over half the daily recommended amount of selenium, which fights oxidative damage.
Omega-3s combat inflammation: The high omega-3 fatty acid content helps reduce inflammation and counter oxidative stress for heart and brain health.
Versatile for nutritional boost: These small fish are a concentrated source of beneficial nutrients and can be easily integrated into various meals.
Watch sodium in canned versions: Processed anchovies are very high in sodium, a consideration for individuals monitoring their salt intake.

Understanding the Antioxidant Power of Anchovies

Oxidative stress is a natural process that occurs in the body, but when left unchecked, it can lead to cellular damage and contribute to chronic diseases. Antioxidants are key compounds that neutralize harmful free radicals, thus mitigating this damage. While often overlooked, anchovies are a powerful source of these protective nutrients, making them a worthy addition to a health-conscious diet.

The Role of Selenium and Vitamin E

Among the most prominent antioxidants in anchovies are selenium and vitamin E. Selenium is an essential trace mineral that acts as a cofactor for several antioxidant enzymes in the body. A standard 2-ounce (45-gram) can of anchovies can provide around 31 micrograms of selenium, which is over half the recommended daily intake for adults. This high concentration helps protect against cellular damage and supports thyroid health.

Vitamin E, another powerful antioxidant, is also present in anchovies. As a fat-soluble vitamin, it works to protect cell membranes from oxidative damage. The amount of vitamin E can vary slightly depending on whether the fish is fresh or packed in oil, but it remains a notable contributor to the fish's overall antioxidant capacity.

Omega-3 Fatty Acids: A Dual-Action Nutrient

Anchovies are renowned for their high content of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While these are primarily known for their anti-inflammatory effects, they also play a crucial role in reducing oxidative stress.

Cardiovascular Health: Omega-3s help regulate blood pressure and triglyceride levels, reducing the inflammatory markers associated with heart disease.
Brain Function: These fatty acids are essential for brain cell formation and are linked to improved cognitive function and a reduced risk of age-related cognitive decline.
Cellular Protection: Their anti-inflammatory action helps to create an internal environment less prone to the oxidative damage that free radicals can inflict.

Other Contributing Antioxidant Compounds

Beyond selenium and vitamin E, anchovies also contain smaller amounts of other beneficial compounds:

Coenzyme Q10 (CoQ10): This vitamin-like substance is present in anchovies and aids in cellular energy production while providing antioxidant activity.
Peptides and Enzymes: Fish muscle tissue contains various peptides and enzymes that can also exhibit antioxidant properties, further contributing to the fish's overall health benefits.

Fresh vs. Canned Anchovies: Antioxidant Content and Sodium

When considering anchovies, it is important to distinguish between fresh and canned versions. While the core nutritional benefits, including antioxidant content, are largely consistent, the processing method can affect the overall nutritional profile, especially concerning sodium.


Feature	Fresh Anchovies	Canned/Cured Anchovies
Antioxidant Content	High in selenium, vitamin E, and omega-3s.	Retains high selenium and omega-3s. Added vitamin E if packed in oil.
Sodium Level	Naturally low in sodium.	Very high due to the curing and brining process.
Flavor Profile	Mild, fishy flavor.	Concentrated, intensely salty, and savory (umami).
Preparation	Must be cleaned and cooked.	Ready to use, but should be rinsed to reduce sodium if desired.
Nutritional Consideration	Best for low-sodium diets.	Requires careful portion control due to high salt content.

For those concerned about high sodium intake, opting for fresh anchovies is the better choice. If using canned, rinsing the fillets thoroughly before use can help reduce the salt content.

How to Incorporate Anchovies into Your Diet

Anchovies are a versatile ingredient that can be used in a variety of dishes to boost both flavor and nutrition. Here are a few simple ideas:

Salad Dressings: Use anchovy paste or finely minced fillets to add a rich, umami flavor to Caesar and vinaigrette dressings.
Sauces and Stews: Melt a few fillets into tomato-based sauces or stews to add depth and a savory complexity that is not overtly fishy.
Pizza Topping: A classic use for anchovies, adding a salty kick to a slice of pizza.
Pasta Dishes: Tossed with pasta, garlic, olive oil, and chili flakes for a quick and flavorful meal.
On Toast: Serve mashed anchovies with a drizzle of olive oil on toasted bread as a simple snack.

For more in-depth nutritional information on these versatile fish, refer to a comprehensive resource such as Healthline's detailed guide on anchovy nutrition.

Conclusion

In conclusion, anchovies are indeed high in antioxidants, primarily through their rich content of selenium, vitamin E, and anti-inflammatory omega-3 fatty acids. These nutrients play a critical role in neutralizing free radicals and protecting against oxidative stress throughout the body. While canned versions are convenient, it is important to be mindful of their high sodium content. By incorporating fresh or rinsed canned anchovies into a balanced diet, you can enjoy a flavorful food that provides significant antioxidant benefits for heart, brain, and cellular health.

Frequently Asked Questions

Anchovies contain several notable antioxidants. These include selenium, a trace mineral with potent antioxidant properties, and vitamin E, which is a powerful fat-soluble antioxidant. Additionally, the omega-3 fatty acids found in anchovies also possess anti-inflammatory and antioxidant-like effects.

Anchovies are an excellent source of selenium. A typical 2-ounce (45-gram) can of anchovies provides approximately 31 micrograms of selenium, which is over half of the recommended daily intake of 55 micrograms for adults.

While omega-3 fatty acids like EPA and DHA aren't traditional antioxidants in the same way as vitamins C or E, they possess strong anti-inflammatory properties that help combat oxidative stress in the body. This makes them an important part of anchovies' overall protective profile, especially for heart and brain health.

The primary antioxidant nutrients like selenium and omega-3s are present in both fresh and canned anchovies. However, canning in oil can add vitamin E from the oil, while the curing process for salted anchovies greatly increases the sodium content. The overall antioxidant capacity is similar, but the nutritional profile differs slightly based on preparation.

Yes, like other seafood and meat, anchovies contain small amounts of Coenzyme Q10 (CoQ10). This vitamin-like substance aids in cellular energy production and has antioxidant activity, contributing to the fish's overall health benefits.

Both anchovies and sardines are small, oily fish with great nutritional profiles, including antioxidants. Both are excellent sources of selenium and omega-3s. While sardines are noted for higher amounts of vitamins B12 and D, anchovies contain more iron, zinc, and niacin. When it comes to overall antioxidant properties from these specific compounds, they are quite comparable.

The main downside, particularly with canned or jarred anchovies, is the very high sodium content, which can be a concern for those with high blood pressure. Raw anchovies also pose a risk of parasitic infection, so proper cooking is advised. Moderation is key, and opting for fresh or low-sodium canned varieties can mitigate the sodium issue.