Is it safe to eat canned anchovies?

January 11, 2026 •

4 min read

With more than 140 species of anchovies found worldwide, these small fish are a nutritional powerhouse, but many people question the safety of their canned versions. Canned anchovies offer potent benefits like omega-3 fatty acids, yet potential risks exist due to high sodium content and potential contamination if not properly handled. Understanding how these fish are preserved and what precautions to take ensures you can enjoy them safely as part of a healthy diet.

Quick Summary

Canned anchovies are generally safe to consume and offer numerous health benefits, such as high omega-3 fatty acids and protein. The canning process, including curing and heat sterilization, helps prevent most risks, but high sodium content is a key consideration. Potential dangers include botulism from improperly processed cans, parasites from raw varieties, and domoic acid contamination. Proper storage, inspection, and preparation are crucial for mitigating risks.

Key Points

High-Sodium Content: Canned anchovies are high in salt for preservation, so rinse them to reduce sodium intake.
Low Mercury Levels: Anchovies are small fish and therefore contain very low levels of mercury, making them a safe choice.
Omega-3 Powerhouse: They are an excellent source of heart-healthy omega-3 fatty acids, along with protein and other vital nutrients.
Check for Damage: Inspect cans for signs of damage like bulging or leaks to avoid rare but serious risks like botulism.
Proper Storage is Key: Keep opened anchovies refrigerated and covered in oil to prevent spoilage and maintain freshness.
Raw Anchovy Risk: Canned anchovies are cured and do not carry the same parasitic risk as raw, uncooked anchovies.
Umami Flavor: Beyond nutrition, anchovies add a deep, savory umami flavor to sauces and other dishes when cooked.

Understanding the Canning Process

Canned anchovies undergo a specific preservation process that makes them shelf-stable and safe for consumption. The most common method involves curing the fish in a salt brine before packing them in oil, such as olive oil. Unlike fresh fish, anchovy fillets are not always heat-sterilized, but the high salt content and curing process inhibit harmful bacterial growth, particularly in refrigerated, high-quality products.

The Curing and Packing Method

The process starts with fresh anchovies, which are sorted, cleaned, and filleted. They are then submerged in a salt brine for several months. This curing process draws out moisture, concentrates flavor, and acts as the primary preservative. After curing, the delicate fillets are hand-packed into cans or jars and covered with olive oil. For optimal quality and safety, these products are often semi-perishable and should be refrigerated.

Potential Health Concerns and How to Mitigate Them

While canned anchovies are a nutritious addition to your diet, it's essential to be aware of certain health risks and take steps to reduce them.

High Sodium Content: The high salt content used for curing is the most significant health concern, particularly for individuals with high blood pressure, diabetes, or kidney disease.
- Mitigation: Rinsing the fillets under cool water before use can remove a significant amount of the surface salt. Alternatively, opt for varieties that are packed in olive oil with less salt, and always consume in moderation.
Botulism Risk: This is a serious but rare risk associated with improperly sealed or damaged canned goods. The canning process is designed to prevent the growth of Clostridium botulinum bacteria, but any sign of damage or contamination means the product should be discarded.
- Mitigation: Always inspect cans or jars before purchasing. Look for bulging, leaks, or rust. When opening, if any liquid spurts out or the contents smell foul, discard immediately.
Domoic Acid Contamination: This is a potential risk associated with marine toxins that can accumulate in certain fish. It can cause amnesic shellfish poisoning, though this is primarily a concern with fresh anchovies harvested during red tides.
- Mitigation: Cooking anchovies thoroughly helps to destroy most toxins. Purchasing from reputable, well-known brands further minimizes this risk through proper sourcing and quality control.

Comparison Table: Fresh vs. Canned Anchovies


Feature	Fresh Anchovies	Canned Anchovies	Comments
Preparation	Requires filleting, cleaning, and cooking	Ready-to-eat; simply drain and use	Canned varieties save time and effort.
Sodium Level	Naturally low in sodium	High due to salt-curing process	Must be rinsed to reduce sodium intake.
Mercury Content	Very low	Very low	Both are safe in moderation for mercury.
Flavor Profile	Mild, clean, less intense fish flavor	Intense, salty, savory, and 'umami' rich	Canned anchovies add a distinct depth of flavor.
Parasite Risk	Can carry parasites if raw	Eliminated by the canning and curing process	Important: Always cook fresh anchovies to kill parasites.
Shelf-Life	Very short; must be cooked promptly	Long-lasting when stored correctly	Canned versions are convenient for pantry stocking.

Nutritional Benefits of Canned Anchovies

Beyond their flavor, canned anchovies are packed with nutrients that are highly beneficial for health.

Omega-3 Fatty Acids: Anchovies are an excellent source of EPA and DHA, crucial for heart and brain health. Omega-3s help reduce inflammation, lower triglycerides, and may support cognitive function.
Protein: They provide a significant amount of lean protein, which is essential for muscle repair, energy, and overall body function.
Vitamins and Minerals: These tiny fish are rich in important nutrients like Vitamin B12, niacin, iron, calcium, and selenium. Selenium acts as a powerful antioxidant, while calcium supports bone health.
Low Mercury Content: Due to their small size and shorter lifespan, anchovies have one of the lowest mercury concentrations of any fish, making them a safer option for all populations, including pregnant women, when consumed in moderation.

Proper Handling and Storage

To ensure maximum safety and quality, proper handling and storage are paramount.

Before Opening: Keep unopened cans or jars of anchovies refrigerated for best quality, especially semi-preserved products. Always check the “best by” date.
After Opening: Once opened, cover any unused fillets completely with oil to prevent oxidation. Store the container tightly sealed in the refrigerator and use within a few days.
Visual Inspection: Look for anchovies with a bright, reddish tint. Mushy or grainy textures and atypical odors can be signs of spoilage.

Conclusion

In conclusion, eating canned anchovies is safe when sourced from reputable producers and handled correctly. While the high sodium content requires mindful consumption, particularly for those with specific health conditions, this can be managed by rinsing the fillets. The risk of botulism is extremely low, provided you inspect the packaging for any signs of damage. By understanding these precautions, you can confidently enjoy the rich, savory flavor and impressive nutritional benefits of canned anchovies. Their low mercury levels and high omega-3 content make them a healthy and sustainable choice for a balanced diet.

How to Serve Anchovies Safely

Rinse and pat dry before adding to dishes to reduce excess salt.
Mash them into a paste with butter or oil for sauces, salad dressings, or to spread on toast.
Dissolve fillets in hot oil while making pasta sauces or stews to add a deep, savory umami flavor.
Use as a topping on pizza, salads, or crostini in small, flavorful quantities.

Are Anchovies Right for Everyone?

For most people, canned anchovies are safe and healthy, but it's important to be mindful of individual health needs and potential allergies. People with fish allergies should avoid anchovies entirely. Additionally, those on low-sodium diets must consume them sparingly. As with any food, moderation is key to reaping the benefits without overdoing it.

King Oscar is a reputable brand that provides detailed information on their anchovy curing and safety practices.

Frequently Asked Questions

The risk of botulism from commercially canned anchovies is extremely low. This serious food poisoning is caused by improper canning processes. You should always inspect the can for damage like bulging or leaks before purchasing, and discard it if you notice anything suspicious.

Canned anchovies are salt-cured, so they are high in sodium. To reduce the saltiness, simply remove the fillets from the can and rinse them thoroughly under cool, running water before use.

Yes, canned anchovies are an excellent source of omega-3 fatty acids, specifically EPA and DHA, which are great for heart and brain health. They are a convenient way to add these healthy fats to your diet.

Yes, pregnant women can eat canned anchovies in moderation. Due to their small size, they have very low mercury levels, making them a safe seafood choice during pregnancy. However, it's wise to monitor overall sodium intake.

Salt-packed anchovies are cured in salt and need to be rinsed before eating to reduce sodium and remove the salt residue. Oil-packed anchovies, which are more common, are typically fillets that have been salt-cured and then packed in olive oil for convenience.

Unopened cans or jars of semi-preserved anchovies should ideally be kept refrigerated to maintain optimal quality. Once opened, they must be refrigerated and covered in oil to prevent spoilage and oxidation.

Yes, the tiny bones in canned anchovies are safe and edible. The canning process softens them significantly, making them a good source of calcium without being a choking hazard.