Can Anchovies Give You Mercury Poisoning? The Truth About This Tiny Fish

January 11, 2026 •

4 min read

According to data from the FDA, anchovies have one of the lowest mercury concentrations of all commercial fish, with an average of just 0.016 parts per million (ppm). The question, "Can anchovies give you mercury poisoning?" is therefore largely a myth, and they are a safe and nutritious addition to your diet.

Quick Summary

Anchovies are a low-mercury seafood option due to their small size and diet, making them a safe choice for most consumers. Larger, predatory fish higher up the food chain pose a greater risk of mercury accumulation. Proper preparation is essential to avoid other potential risks like parasitic infection.

Key Points

Low Mercury Content: Anchovies have one of the lowest mercury concentrations of any fish due to their small size and short lifespan.
Not a Mercury Poisoning Risk: Concerns about anchovies causing mercury poisoning are unfounded, as they are a safe seafood choice for regular consumption.
Rich in Omega-3s: Anchovies are an excellent source of omega-3 fatty acids, which are beneficial for heart and brain health.
Nutrient-Dense: They are also packed with protein, vitamins, and minerals like calcium and iron.
Address Other Risks: Potential risks like high sodium in cured varieties and parasites in raw fish can be managed by rinsing anchovies and cooking them thoroughly.
Safe for All: Due to their low mercury levels, anchovies are a safe option even for pregnant women and young children.

The Biomagnification Myth and Why Anchovies are Different

The concern over mercury in seafood is not without merit. Mercury, particularly its organic form methylmercury, accumulates in marine life and can become concentrated in fish at the top of the food chain, a process known as biomagnification. However, this is precisely why anchovies are a safe choice. As small fish with a short lifespan, they feed on plankton and tiny organisms that have minimal mercury content. This places them at the very bottom of the food chain, where mercury levels are negligible.

Size and Lifespan Matter

The fundamental factor in a fish's mercury concentration is its size and lifespan. Larger, long-lived predatory fish like king mackerel, shark, and swordfish have more time to accumulate mercury from the smaller fish they consume. An anchovy's short life cycle and low-level diet mean it simply doesn't have the opportunity to build up significant amounts of the heavy metal.

The Health Benefits of Eating Anchovies

Beyond being a low-mercury choice, anchovies are packed with nutritional value that makes them an excellent addition to your diet.

Rich in Omega-3 Fatty Acids: Anchovies are a fantastic source of EPA and DHA, which are essential for heart health, reducing inflammation, and supporting brain function. These fatty acids help lower triglycerides and regulate blood pressure.
High-Quality Protein: Providing a significant amount of protein per serving, anchovies support muscle repair, satiety, and sustained energy.
Packed with Vitamins and Minerals: Anchovies offer essential nutrients like calcium for bone health, iron for oxygen transport, selenium for immune support, and vitamin B12 for brain function.
Brain Health Boost: The omega-3s, specifically DHA, are linked to enhanced memory, focus, and concentration, and may help reduce the risk of cognitive decline.

Potential Downsides and How to Address Them

While mercury poisoning is not a risk with anchovies, there are other considerations to be aware of:

High Sodium Content: Many canned or cured anchovy products are high in sodium. For those with high blood pressure, rinsing them before use can help reduce the salt content.
Parasitic Infection (Anisakiasis): Eating raw or undercooked anchovies carries a risk of parasitic infection. Cooking or freezing the fish kills these parasites, making consumption safe.
Domoic Acid Contamination: On rare occasions, anchovies can be contaminated with domoic acid, a toxin that can lead to amnesic shellfish poisoning. Sourcing anchovies from reputable suppliers can mitigate this risk.

Comparison Table: Mercury Levels in Common Seafood

To put anchovy mercury levels into perspective, here is a comparison with other popular seafood items based on FDA data.


Fish Species	Average Mercury Concentration (PPM)	Relative Risk	Health Considerations
Anchovies	0.016	Very Low	Excellent source of omega-3s and protein. Safe for regular consumption.
Sardines	0.013	Very Low	Comparable to anchovies, also a safe low-mercury option.
Salmon (Fresh/Frozen)	0.022	Very Low	Safe, nutritious fatty fish.
Tuna (Canned, Light)	0.126	Low to Moderate	Safe for moderate consumption, lower mercury than albacore.
Tuna (Canned, Albacore)	0.350	Moderate to High	Higher mercury content; recommended to limit intake.
Swordfish	0.995	High	High mercury, limit or avoid, especially for sensitive groups.
King Mackerel	0.730	High	High mercury, limit or avoid.
Shark	0.979	High	Very high mercury, avoid.

How to Safely Incorporate Anchovies into Your Diet

Incorporating anchovies into your meals is easy and delicious. Here are some tips:

Use them in sauces and dressings: Anchovy paste or fillets can be mashed and added to pasta sauces, salad dressings (like Caesar), or marinades for a boost of umami flavor.
Add them to pizza or toast: Top your pizza or a slice of toast with anchovies for a salty, savory kick.
Sauté with vegetables: Heat anchovies in olive oil and use the mixture to sauté vegetables like broccoli rabe or spinach.
Try fresh anchovies: If you have access to fresh anchovies, cook them fully to eliminate any parasite risk. Pan-frying or grilling them is a great option.
Be mindful of sodium: Choose anchovies packed in olive oil and rinse them well to control sodium intake, especially with canned varieties.

Conclusion

For those concerned about mercury poisoning, anchovies are one of the safest seafood choices available. Their position at the bottom of the marine food chain, coupled with a short lifespan, ensures minimal mercury accumulation. While other risks like sodium content in cured varieties or parasites in raw fish exist, these are easily managed through proper preparation and moderation. The nutritional benefits, including high levels of protein and omega-3 fatty acids, make this tiny fish a powerful and healthy addition to a balanced diet. Enjoying anchovies provides flavor and a wealth of nutrients with very little concern for mercury contamination.

Frequently Asked Questions

Yes, anchovies are a safe and healthy choice for pregnant women. They are very low in mercury and provide essential nutrients like omega-3 fatty acids, which are important for fetal brain development.

Anchovies have low mercury because they are small fish with a short lifespan and are low on the marine food chain. They feed on plankton rather than other fish, which prevents them from accumulating high levels of mercury through biomagnification.

Mercury levels are not significantly different between fresh and canned anchovies, as the mercury is already present in the fish. The primary concern with canned anchovies is their high sodium content, which can be managed by rinsing them.

Anchovies and sardines are both considered very low-mercury fish. Their mercury levels are comparable, with anchovies averaging slightly higher (0.016 ppm) than sardines (0.013 ppm) according to some FDA data, but both are safe choices.

The main health risks associated with anchovies, other than potential high sodium in cured versions, are parasitic infection (anisakiasis) if eaten raw and, rarely, domoic acid contamination. Both are eliminated by proper cooking.

Yes, eating anchovies daily is generally safe due to their low mercury content. However, it's wise to consider the high sodium content of cured versions and maintain a balanced diet with a variety of seafood.

Anchovies are an excellent source of omega-3 fatty acids, high-quality protein, calcium, iron, selenium, and vitamin B12, supporting heart, brain, and bone health.