Anchovies pack 20.4 g protein and 104 mg sodium per 100 g. A meta-analysis of 17 cohorts (Giosuè et al., Adv Nutr 2022) linked fatty fish to CVD RR 0.92. Anchovies are eaten in small quantities — 5–10 g per portion — so the sodium burden stays manageable despite the density.
How should I track Anchovy, european, raw?
Anchovy, european, raw is high in protein. For the most accurate tracking of Anchovy, european, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.