While salmon, mackerel, and sardines usually take the spotlight when we talk about omega-3 fatty acids and heart-healthy benefits, there’s a lesser-known player quietly packed with nutrition. According to Dr. William Berrebi, a gastroenterologist and hepatologist, this humble fish deserves a second look beyond being just a salty topping.
Meet the anchovy, a Mediterranean kitchen treasure loaded with essential fatty acids, high-quality protein, and vitamins. It’s time to stop thinking of anchovies as merely a pizza garnish and start welcoming them as a bona fide health booster.
Anchovies and their surprising health benefits
You might be surprised that beneath its small size, the anchovy is a powerhouse of nutrition. Although it doesn’t contain as much omega-3 fatty acids as salmon or mackerel, just a 1.7-ounce (50-gram) serving covers your entire daily recommended intake.
This makes anchovies a fantastic option for supporting cardiovascular health and brain function. Plus, their rich protein content—about 23 grams per 3.5 ounces (100 grams)—rivals that of red meat, offering a compelling choice for anyone looking to cut down on heavier meats.
For those following a pescatarian or flexitarian lifestyle, anchovies combine the best of both worlds: high-quality protein and beneficial fats while being incredibly easy to add to everyday meals.
A hidden ally in fighting anemia
Another gem hidden in this little fish is its iron content. With nearly 4.6 milligrams of iron per 3.5 ounces, anchovies can be a natural support for preventing anemia—especially for people who often face iron deficiency.
What makes this even more valuable is that the iron in anchovies comes packaged with proteins and essential fatty acids—a triple win in one bite. This makes anchovies an excellent alternative to traditional iron sources like red meat or supplements.
If you’ve ever struggled with low iron levels, you might want to add these tiny fish more frequently to your diet.
Cooking tips to enjoy anchovies beyond the pizza topping
Since fresh anchovies are fragile and hard to find, the canned variety is your best bet. Don’t limit yourself to just tossing these savory fish on a pizza or a quick appetizer. Their rich, salty flavor can elevate homemade tomato sauces, add depth to tapenades, or pair beautifully with caramelized onions atop toasted bread.
When consumed within the recommended 5 ounces (140 grams) of fatty fish per week, anchovies offer both convenience and health benefits. I personally remember the first time I added mashed anchovies to a marinara sauce—the subtle umami transformed the whole dish, making it richer and more satisfying without overwhelming the flavor.
If you’ve never tried cooking with anchovies in creative ways, this small fish might just become your secret weapon in the kitchen and your health routine alike.
How do you like to enjoy anchovies? Have you discovered any tasty recipes featuring this little fish? Share your thoughts below and let’s start a conversation about this underrated pantry staple!