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Fish, anchovy, european - nutritional information
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Fish, anchovy, european

🔥 210 Calories
💪 28.9g Protein
🥑 9.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, anchovy, european
Energy density
Moderate
210 kcal per 100g
Macro energy profile
Protein-led
57% Protein · 0% Carbohydrates · 43% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B3High in sodiumHigh in vitamin EHigh in vitamin B2

Nutritional Information

210
kcal/100g
Protein
28.9g
Carbohydrates
0g
Fat
9.7g

About Fish, anchovy, european

European anchovies (Engraulis encrasicolus) are small, schooling fish found primarily in the Mediterranean Sea and surrounding Atlantic waters. Known for their distinct flavor, these fish have been a staple in Mediterranean cuisine for centuries, often enjoyed fresh, canned, or salted. Their rich history and culinary versatility make them a popular choice among seafood lovers and chefs alike.

Nutritionally, European anchovies are an excellent source of protein, omega-3 fatty acids, and essential vitamins and minerals. With a caloric content of 210 calories per 100 grams, they provide a significant amount of protein (28.90g) while being virtually carbohydrate-free. Their healthy fat content (9.70g) primarily consists of unsaturated fats, making them a heart-healthy option. They are also low in sodium and cholesterol, suitable for various dietary needs, and can be incorporated into numerous dishes, enhancing both flavor and nutritional value.

Health Benefits

Rich in omega-3 fatty acids which support cardiovascular health.
High protein content aids in muscle repair and growth.
Contains essential vitamins and minerals, including vitamin B12 and iron.
Low in carbohydrates, making it suitable for low-carb diets.
Supports brain health due to omega-3 content.
May improve joint health and reduce inflammation.
Promotes healthy skin and hair due to essential fatty acids.
Contributes to weight management with high protein and low calories.
Enhances flavor in dishes without the need for excessive salt.
Supports overall health with its nutrient density and low-calorie profile.

Recommended Food Pairings

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Pair with whole grain pasta for a balanced meal rich in fiber.
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Serve with fresh salads to add protein and omega-3s.
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Combine with tomatoes and olives for a classic Mediterranean dish.
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Use in spreads or dips with whole grain crackers for healthy snacking.
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Incorporate into soups for added depth of flavor and nutrition.

How to Consume

Serving size
Recommended serving is about 100g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Grill or bake anchovies for a healthy main dish.
  • •Add to salads for a protein boost.
  • •Use in pasta dishes for enhanced flavor.
  • •Incorporate into sauces for added richness.
  • •Enjoy on whole grain toast for a nutritious snack.

Selection & Storage

How to choose:

  • ✓Look for firm, shiny bodies with bright eyes.
  • ✓Choose fish with a fresh sea smell, avoiding any fish with a strong odor.
  • ✓Select fish that are stored on ice to ensure freshness.
  • ✓Check for clear, bright gills as an indicator of freshness.
Storage
Store in the coldest part of the refrigerator at temperatures below 4°C.
Shelf life
Best consumed within 2-3 days refrigerated, up to 6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid consumption.
  • ⚠️People on a sodium-restricted diet should monitor intake, especially with canned varieties.
  • ⚠️Excessive consumption may lead to high mercury exposure, particularly in larger fish.
  • ⚠️Cooking methods should ensure thorough preparation to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, anchovy, european have?

Fish, anchovy, european contains approximately 210 calories per 100 grams, making it a nutrient-dense option for those looking to incorporate more protein and healthy fats into their diet.

Is Fish, anchovy, european healthy?

Yes, European anchovies are considered healthy due to their high protein content, beneficial omega-3 fatty acids, and essential vitamins and minerals. They support cardiovascular health and can contribute to a balanced diet.

How should Fish, anchovy, european be stored?

European anchovies should be stored in the coldest part of the refrigerator, ideally at temperatures below 4°C. They should be consumed within 2-3 days for optimal freshness, or can be frozen for longer storage.

What are the benefits of eating Fish, anchovy, european?

Eating European anchovies provides numerous health benefits, including high protein content for muscle repair, omega-3 fatty acids for heart health, and essential nutrients like iron and vitamin B12 for overall well-being.

How much Fish, anchovy, european can I eat per day?

It is generally recommended to consume European anchovies 2-3 times a week as part of a balanced diet. A typical serving size is about 100 grams, which provides a good source of protein and healthy fats.

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