Are Anchovies Inflammatory? The Surprising Truth About This Oily Fish

November 13, 2025 •

3 min read

Contrary to simple assumptions, the effect of anchovies on inflammation is complex, with both potent anti-inflammatory benefits and potential inflammatory triggers depending on individual health context. Anchovies are packed with powerful anti-inflammatory omega-3 fatty acids, yet they also contain high levels of purines that can cause gout flares. Understanding this dual nature is key to consuming them wisely.

Quick Summary

Anchovies contain anti-inflammatory omega-3s and antioxidants but are also high in purines, a known trigger for gout. Their net effect depends on individual health conditions and preparation method.

Key Points

Anti-inflammatory: Anchovies are rich in omega-3 fatty acids (EPA and DHA), which actively combat chronic inflammation in the body.
Gout Risk: Due to a very high purine content, anchovies can trigger inflammatory gout attacks in susceptible individuals.
Heart Health: The omega-3s and selenium in anchovies support heart health by reducing inflammation and improving cholesterol and triglyceride levels.
Low Mercury: As small, short-lived fish, anchovies have significantly lower mercury levels compared to larger predatory fish.
Sodium Consideration: Salt-cured anchovies are extremely high in sodium, which should be monitored, especially for individuals with high blood pressure.
Preparation Matters: Rinsing salt-packed anchovies before use can help reduce sodium content significantly.
Antioxidant Power: Anchovies contain selenium, an antioxidant that reduces oxidative stress, a key driver of inflammation.

The Powerful Anti-Inflammatory Benefits of Anchovies

For most people, anchovies are a source of inflammation-fighting nutrients, not a cause. Their potent anti-inflammatory power comes primarily from a few key components:

Omega-3 Fatty Acids: Anchovies are a rich source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the most beneficial types of omega-3s. A small serving can provide a significant portion of the daily recommended omega-3 intake. These fatty acids play a crucial role in regulating the body's inflammatory response by inhibiting pro-inflammatory molecules called cytokines.
Selenium: As an antioxidant, selenium helps neutralize harmful free radicals that cause oxidative stress, a major contributor to chronic inflammation. This mineral supports overall immune function and protects against cellular damage.
Other vitamins and minerals: Anchovies also provide vitamins and minerals such as calcium, iron, and B-vitamins, all of which contribute to overall health and immune function.

Evidence from clinical trials and epidemiological studies shows that a higher intake of omega-3 fatty acids is associated with reduced levels of inflammatory markers in the body. The anti-inflammatory effects of anchovies can be beneficial for those with conditions like rheumatoid arthritis, helping to reduce joint pain and stiffness.

The Inflammatory Risks of Anchovies: When to Be Cautious

Despite their benefits, anchovies are not without their risks for certain individuals. The main concerns are related to their purine and sodium content.

High Purine Content: Anchovies are one of the most purine-rich foods, and the body metabolizes purines into uric acid. For individuals with a tendency toward high uric acid levels, consuming anchovies can precipitate painful gout attacks, a form of inflammatory arthritis.
High Sodium Levels: The vast majority of anchovies sold are salt-cured, which results in an extremely high sodium content. Excessive sodium intake can contribute to inflammation in some individuals, particularly those with conditions like hypertension. Fortunately, the sodium can be reduced by rinsing or soaking the anchovies before use.

Anchovies vs. Other Common Seafood: A Comparison

To put anchovies in perspective, here is a comparison with other popular types of seafood. This table highlights their different nutritional profiles concerning inflammation.


Feature	Anchovies (Canned, Salt-Cured)	Salmon (Wild)	Sardines (Canned)
Omega-3 Content	High	High	High
Purine Content	Very High	Moderate	Very High
Mercury Level	Low	Low to Moderate	Low
Sodium Level	Very High (due to curing)	Varies (often low)	Moderate to High

How to Safely Incorporate Anchovies Into an Anti-Inflammatory Diet

For most people, the anti-inflammatory benefits of anchovies outweigh the risks. However, mindful preparation and moderation are key to avoiding potential downsides. Consider these strategies:

Rinse Before Use: If using salt-cured anchovies, rinse them thoroughly under cold water to wash away excess sodium.
Use in Moderation: Given their strong flavor and high purine content, anchovies are typically used in small quantities as a condiment or flavor enhancer. This naturally limits intake.
Choose Fresh or Low-Sodium Varieties: Look for fresh anchovies or low-sodium canned options when possible.

Conclusion: Anchovies as a Net Anti-Inflammatory Food

While the high purine content of anchovies necessitates caution for individuals with gout, for the vast majority of people, they are a net anti-inflammatory food. The abundance of omega-3 fatty acids and powerful antioxidants like selenium actively helps to combat chronic inflammation throughout the body. By being mindful of preparation and quantity, especially regarding sodium, anchovies can be a healthy and flavorful addition to a well-balanced diet aimed at promoting overall wellness and fighting inflammation. To read more about how diet can impact inflammation-related conditions, consult the Arthritis Foundation's guide to the ultimate arthritis diet.

Frequently Asked Questions

Anchovies fight inflammation primarily through their high concentration of omega-3 fatty acids, specifically EPA and DHA. These compounds help regulate the body's inflammatory response by competing with pro-inflammatory substances and inhibiting inflammatory cytokines.

Yes and no. While the omega-3s can be beneficial for inflammatory arthritis like rheumatoid arthritis, the high purine content of anchovies can trigger painful gout attacks, which is another form of inflammatory arthritis. Gout sufferers should limit their intake.

Canned anchovies retain their omega-3 benefits, but they are typically salt-cured and therefore have a very high sodium content. For anti-inflammatory benefits, fresh or low-sodium canned varieties are preferable, and salt-cured ones should be rinsed.

Yes, fish oil supplements are a concentrated source of the anti-inflammatory omega-3 fatty acids found in anchovies and other oily fish. Most major studies on fish oil's anti-inflammatory effects use supplements derived from these sources.

Both anchovies and sardines are small, oily fish rich in anti-inflammatory omega-3s. However, anchovies generally have a higher purine count than sardines and are often prepared with more salt, posing a higher risk for individuals with gout or high blood pressure.

To reduce the high sodium content of salt-cured anchovies, simply rinse them thoroughly under cold water. Soaking them in milk or water for a short period can also help draw out excess salt.

For general health, experts often recommend 2-3 servings of oily fish per week. The optimal frequency for anchovies depends on individual health factors, especially any risk of gout or sodium sensitivity.