Do Anchovies Contain a Lot of Mercury? Answering Your Top Concerns

November 13, 2025 •

4 min read

According to FDA data from 2007-2009, anchovies have a very low mean mercury concentration of just 0.016 parts per million (ppm), placing them in the "Best Choices" category for safe seafood consumption. These small, nutrient-packed fish do not contain a lot of mercury, making them a safe and healthy addition to your diet.

Quick Summary

Anchovies are a low-mercury seafood option due to their small size and position at the bottom of the food chain. Their diet of plankton and short lifespan prevent the significant bioaccumulation of mercury seen in larger predatory fish. This makes them a safe choice for most populations, including pregnant women, who can enjoy their rich nutritional benefits with minimal risk.

Key Points

Low Mercury Content: Anchovies are consistently classified by health agencies like the FDA as a low-mercury 'Best Choice' fish, with a mean concentration of just 0.016 ppm.
Small Size and Short Lifespan: Their small size and short lifespan prevent the bioaccumulation of mercury, a process where larger, longer-lived predatory fish build up higher concentrations of the heavy metal.
Position in the Food Chain: Because they feed on plankton, anchovies are at a very low trophic level, meaning they consume less mercury than fish higher up the food chain.
Safe for Vulnerable Groups: The low mercury levels make anchovies a safe and recommended seafood choice for pregnant women, breastfeeding mothers, and children.
Nutrient-Dense: Anchovies are an excellent source of omega-3 fatty acids, protein, calcium, and other essential nutrients, offering significant health benefits.
Health Benefits: Consuming anchovies can support heart health, brain function, and bone strength due to their rich nutritional profile.

Why Anchovies Are a Low-Mercury Fish

Unlike large, predatory fish that accumulate high levels of mercury over long lifespans, anchovies are small, short-lived fish that eat primarily plankton. This position at the base of the marine food web means they have significantly less time and opportunity to accumulate mercury. The mercury that does enter the food chain begins with microscopic organisms like algae. When anchovies consume these, they ingest minimal amounts of mercury. Larger fish, however, eat many smaller fish throughout their lives, causing the mercury concentration to increase at each step of the food chain, a process known as biomagnification.

The Science of Mercury Accumulation

Methylmercury is the most toxic form of mercury and the type that bioaccumulates in fish and is most concerning to human health. This heavy metal is released into the environment from both natural sources and industrial pollution. In aquatic environments, bacteria convert inorganic mercury into methylmercury, which is then absorbed by aquatic organisms. The concentration of methylmercury increases exponentially as you move up the food chain, meaning a large, long-lived predatory fish will have a much higher concentration than a small, short-lived fish like an anchovy.

Comparing Anchovies to Other Popular Fish

Anchovies' low mercury content is especially clear when compared to other popular seafood options. The FDA categorizes fish into "Best Choices," "Good Choices," and "Choices to Avoid" based on their mercury levels, and anchovies consistently land in the safest category. This is great news for those who want to enjoy the numerous nutritional benefits of seafood without the heightened risk of mercury exposure associated with larger species.


Fish Species	Mean Mercury Concentration (ppm)	FDA Category
Anchovies	0.016	Best Choice
Canned Light Tuna	0.126	Best Choice
Salmon (Fresh/Frozen)	0.022	Best Choice
Canned Albacore Tuna	0.350	Good Choice
Swordfish	0.995	Choice to Avoid
Shark	0.979	Choice to Avoid

Nutritional Benefits of Low-Mercury Anchovies

Because of their low mercury levels, anchovies are a great way to obtain the many nutritional benefits of seafood. They are an excellent source of omega-3 fatty acids, which are essential for brain function and heart health. They also provide other crucial nutrients that are important for overall well-being. A diet rich in fish like anchovies can contribute to reduced inflammation and support healthy cardiac function.

Rich in Omega-3 Fatty Acids: Anchovies provide a significant amount of EPA and DHA, two types of omega-3s that are vital for brain and heart health.
High in Protein: These tiny fish are packed with protein, which is necessary for muscle repair and building tissue.
Excellent Source of Vitamins and Minerals: Anchovies offer a wealth of nutrients like calcium, iron, selenium, and B vitamins.
Support Bone Health: The high calcium content in anchovies, especially when eating the bones in canned varieties, can help strengthen bones.

Are Anchovies Safe for Vulnerable Populations?

Because they do not contain a lot of mercury, anchovies are a safe seafood choice for vulnerable populations such as pregnant women, breastfeeding mothers, and young children. The FDA and EPA guidelines recommend that these groups consume fish from the "Best Choices" list, which includes anchovies, to ensure proper fetal brain and eye development without the risk associated with higher-mercury species. This provides a vital source of omega-3s, which are crucial during early developmental stages.

Tips for Including Anchovies in Your Diet

There are many ways to enjoy anchovies and their nutritional benefits. They are a versatile ingredient that can add a savory, umami flavor to a variety of dishes. Here are some simple ways to incorporate them into your meals:

In Pasta Sauces: Chop a few anchovy fillets and dissolve them in olive oil before adding other ingredients for a rich flavor base.
On Pizza: Add a salty kick to your pizza by sprinkling a few anchovy fillets on top before baking.
In Salads and Dressings: Anchovies are a classic ingredient in Caesar dressing and can be added directly to salads for extra flavor.
As a Topping for Vegetables: Add a couple of fillets to roasted vegetables or steamed greens to boost their savory profile.

Conclusion: Anchovies are a Smart, Low-Mercury Choice

For those wondering, "do anchovies contain a lot of mercury?", the answer is definitively no. Thanks to their small size, short lifespan, and position at the low end of the aquatic food chain, anchovies are among the safest seafood options available. They provide a wealth of nutrients, including heart-healthy omega-3s, and can be consumed regularly by most individuals, including those in high-risk groups, as part of a balanced and healthy diet. Always consult local advisories for any regional contamination issues, but in general, anchovies represent a smart, flavorful, and nutrient-dense choice for those looking to maximize the health benefits of seafood while minimizing mercury exposure.

Frequently Asked Questions

Anchovies are low in mercury. As small, short-lived fish that are low on the food chain, they do not have the opportunity to accumulate significant amounts of mercury. The FDA classifies them as a 'Best Choice' for consumption.

Anchovies have lower mercury levels because of their small size and diet. They feed on plankton, which contains only trace amounts of mercury. In contrast, larger fish consume many smaller fish over their lifetime, leading to a higher concentration of mercury through biomagnification.

Yes, pregnant women can safely eat anchovies. Health authorities like the FDA recommend anchovies as a safe, low-mercury option for pregnant women to get essential nutrients like omega-3 fatty acids, which are crucial for fetal development.

Canned anchovies have significantly lower mercury levels than canned tuna. For example, canned light tuna has a mean mercury concentration of 0.126 ppm, and canned albacore is even higher, while anchovies have a mean of 0.016 ppm.

Yes, anchovies and sardines are similar in mercury content, both being considered low-mercury fish. Both are small and low on the food chain, making them safe choices for frequent consumption.

No, cooking does not remove mercury from fish. Mercury is bound to the fish's meat and cannot be removed by heat. However, since anchovies are low in mercury to begin with, this is not a major concern.

Due to their low mercury content, anchovies can be safely eaten frequently as part of a balanced diet. Federal health guidelines categorize them as a "Best Choice" fish that can be enjoyed regularly.