How Many Anchovies Per Week? A Guide to Safe and Healthy Intake

January 11, 2026 •

4 min read

According to nutrition research, small oily fish like anchovies can contain more omega-3s than salmon, offering significant benefits for heart and brain health. However, their sodium content, especially in canned varieties, is a key consideration when determining a healthy weekly intake.

Quick Summary

This guide outlines a healthy weekly intake of anchovies by balancing omega-3 benefits with potential downsides like high sodium, covering different preparations and special health considerations.

Key Points

Moderate Weekly Intake: Align anchovy consumption with the general recommendation of two servings of oily fish per week to maximize omega-3 benefits.
High Sodium Warning: Be mindful of the high salt content in cured and canned anchovies, especially if you have high blood pressure, and consider rinsing them before use.
Preparation is Key: To avoid parasites, cook fresh anchovies thoroughly or freeze them before using them in preparations like marinated fillets.
Nutrient-Dense Powerhouse: Anchovies are a rich source of omega-3 fatty acids, protein, calcium, iron, and selenium.
Low Mercury Advantage: Because anchovies are small and low on the food chain, they have very low mercury levels, making them a safer option than larger predatory fish.
Versatile Flavor Enhancer: Anchovies can be used to add a deep, savory umami flavor to dishes rather than just being a prominent fishy topping.

Understanding Anchovy Intake Recommendations

Dietary guidelines from organizations like the American Heart Association often recommend two servings of oily fish per week to promote cardiovascular health. Anchovies, as an oily fish, can contribute significantly toward this goal, but their unique preparation methods make the concept of a "serving" more nuanced. For fresh or marinated anchovies, a standard portion size is roughly 100 grams, but for cured or canned anchovies, much smaller amounts are typically used due to their concentrated flavor and high salt content. A single 2-ounce can of oil-packed anchovies can provide over 900mg of EPA and DHA combined, meeting a substantial portion of a person's omega-3 needs, but with a corresponding high sodium load.

The Health Benefits of Anchovies

Anchovies are a nutritional powerhouse packed into a small package. Their impressive benefits include:

Rich in Omega-3 Fatty Acids: Anchovies are one of the richest food sources of the essential omega-3s, EPA and DHA, which are crucial for reducing inflammation, supporting heart health, and promoting cognitive function.
High-Quality Protein: With a single serving containing a considerable amount of protein, anchovies aid in muscle repair, tissue building, and sustained energy levels.
Excellent Source of Minerals: When consumed with the bones, anchovies are a great source of calcium and phosphorus, which are vital for bone health. They also provide other important minerals like iron, zinc, and selenium.
Low Mercury Levels: Due to their small size and short lifespan, anchovies have one of the lowest mercury concentrations among all types of fish. This makes them a safe and nutritious choice for regular consumption, even for pregnant women in moderation.

Navigating Potential Downsides: Sodium and Safety

While anchovies are incredibly nutritious, there are important considerations to keep in mind, particularly regarding preparation.

High Sodium Content

Cured, canned, and jarred anchovies are preserved in salt, giving them their characteristic intense flavor but also a very high sodium content. For individuals with salt sensitivity or conditions like high blood pressure, this can be a concern. A simple solution is to rinse the fillets thoroughly under cold water before use, which significantly reduces the excess salt.

Raw Anchovy Parasite Risk

Eating fresh, raw anchovies carries a risk of parasitic infection, specifically from the Anisakis simplex parasite. This is a risk also associated with eating sushi or other raw fish. Freezing fresh anchovies below a certain temperature for a set period or cooking them thoroughly effectively kills these parasites.

Anchovies vs. Other Oily Fish: A Comparison

To understand where anchovies fit into a broader diet, a comparison with other popular oily fish is useful. Here, we compare the typical nutritional profile of a 100g serving of anchovies and sardines, both canned in oil.


Feature	Anchovies (Canned in Oil, 100g)	Sardines (Canned in Oil, 100g)
Omega-3s (EPA+DHA)	~2,053 mg	~982 mg
Sodium	Up to 5480 mg, varies	Approx. 505 mg [Source Needed]
Calcium	~104-147 mg (with bones)	~382 mg (with bones) [Source Needed]
Protein	~20-29 g	~25 g [Source Needed]
Mercury	Very low (0.016 ppm)	Very low (0.013 ppm)

Note: Nutritional values can vary between brands and preparation methods. The high sodium in anchovies is for typical salt-cured versions. Rinsing can significantly lower sodium content.

How to Incorporate Anchovies into Your Diet

Anchovies are versatile and can be enjoyed in many ways, depending on your palate and preferences:

For Flavoring: For a milder experience, use a few oil-packed fillets to melt into olive oil for pasta sauces, salad dressings, or stews. They add a deep, savory umami flavor without a prominent 'fishy' taste.
As a Topping: Top a pizza, crostini, or buttered toast with whole or chopped anchovy fillets for a stronger, salty punch.
Marinated: Prepare marinated anchovies (boquerones en vinagre) with vinegar, garlic, and parsley for a fresh, light appetizer. Ensure fresh anchovies are frozen beforehand to kill parasites.
With Cooked Dishes: Incorporate fresh anchovies into your cooking, such as pan-frying them with olive oil, lemon, and herbs, for a delicious and nutritious meal.

Conclusion: Moderation and Preparation Define Intake

There is no single answer to how many anchovies per week is appropriate, as it depends on your health needs and the form of anchovy consumed. For most healthy adults, a few servings of anchovies weekly, whether as flavor enhancers or a main protein source, is perfectly safe and beneficial. However, for those monitoring their sodium intake, careful preparation by rinsing canned anchovies is essential. By understanding the nutritional benefits, potential drawbacks, and various preparation methods, you can confidently include this sustainable, low-mercury, and omega-3 rich food in your diet. Start by incorporating small amounts into sauces and dressings, and as you become more accustomed to their unique flavor, explore other culinary applications for a healthy and delicious addition to your weekly meals.

For more information on fish consumption guidelines, consult the FDA's recommendations on mercury levels in commercial fish.

Frequently Asked Questions

While both are small, oily, and low-mercury fish, anchovies and sardines have distinct differences. Sardines are generally larger with milder flavor, often eaten whole. Anchovies are typically salt-cured or preserved in oil, giving them a more intense, concentrated flavor, and are often used as a flavor enhancer.

Yes, anchovies are considered safe to eat during pregnancy in moderation. Due to their position low on the food chain, they have very low mercury levels compared to larger fish like swordfish or king mackerel.

The easiest way to reduce the high sodium content of canned or jarred anchovies is to rinse them thoroughly under cold running water before using them in your cooking or as a topping.

The 'better' option depends on your culinary use and health goals. Fresh anchovies have a milder flavor and less sodium but must be cooked or frozen to eliminate parasitic risks. Canned or cured anchovies offer convenience, a concentrated flavor, and high omega-3 content, but require careful sodium management.

No, eating fresh, raw anchovies is not recommended due to the risk of parasitic infection from the Anisakis simplex parasite. Ensure they are thoroughly cooked or frozen to kill any potential parasites.

Due to their high sodium content and intense flavor, a typical serving of canned anchovies is much smaller than fresh fish, often just a few fillets. A 2-ounce can is usually considered two servings.

Anchovies are a good source of calcium, especially when eaten whole with their tiny, soft bones. These bones are a natural and easily digestible source of the mineral.