Anchovies Nutrition

Nutrition In Anchovies And A Few Other Facts

An initial response to the question as to the amount of nutrition in anchovies is apt to be - “they contain a lot of salt”. That's true, and anchovies also are fairly high in cholesterol, making them seemingly unsuitable dietary foods for a significant portion of the population. The truth is however, the nutrition in anchovies is quite high, and since we seldom sit down to a meal consisting mainly of anchovies, but instead eat bits and pieces of anchovies in salads or in pizza toppings. Furthermore, the rather sharp and distinctive taste of the anchovy, which although is delicious to some, thought not to all, ensures that one is not apt to have the anchovy as a regular staple in their diet.

The anchovy is found in several areas of the world, but a good portion of them come from the Mediterranean area, and consequently the anchovy is found in many Italian and Spanish dishes, where its nutritional value is well known.

Nutrition In Anchovies - Just what is the nutrition in anchovies if we are talking about an ounce of the fish, which for an anchovy is a reasonably good serving? Rather than describe the nutritional content in fractions or decimal fractions of an ounce, it's easier to present the information in grams, given that an ounce is equivalent to 28 grams. In your ounce, or 28 grams, of anchovy, roughly half of what you have is water, 14 grams. Not too much nutrition there. Anchovies don't contain any significant measure of fiber or starch either, but do contain plenty of omega 3 fatty acids, nearly 600 milligrams or 6/10 of a gram, and 102 milligrams or 1/10 of a gram of Omega 6 fatty acids.  Though the numbers seem small, anchovies are considered to be a very rich source of these fatty acids, which are good for the heart. An ounce, or 28 grams of anchovies will provide 8 grams of protein, or put another way, although nearly half the anchovy is water, fully a quarter of it is protein. Your ounce of anchovies will also have 65 milligrams of calcium, 71 milligrams of phosphorus, and 150 milligrams of potassium, significant amounts of these important elements, plus enough trace selenium, a very important mineral, to make a difference. Anchovies aren't loaded with vitamins but still are a good source of vitamins D, E, and niacin.

Try Some With Pasta - Given the fact that the nutrition in anchovies is quite high, if you haven't tried them before or if you've only had them as a part of a pizza topping, try some with pasta. Penne pasta is the recommended choice, but most any pasta will do. The anchovies are prepared in some of their own oil, along with olive oil, garlic cloves, dried chilies, cherry tomatoes, and ground pepper. If the anchovies have been packed in salt, they'll need to be rinsed and drained first, but if the in cans or jars, this usually isn't necessary. The ingredients can vary in accordance with how much garlic you want, and how spicy you want the anchovy sauce to be before you pour it over the cooked pasta.

There are plenty of anchovy recipes worth trying. It's probably worth mentioning that anchovies and sardines are considered by some to be one and the same thing. They aren't. Sardines are members of the herring family, and several different members of this family fall into the general category of sardines. Anchovies on the other hand come from a completely different family of fishes, and what makes a good recipe using anchovies won't necessarily be as good if sardines are substituted, or at least it will not taste the same. Both fishes however are very nutritious.