Protein in Anchovies: How Much per 100g and per Portion
Drained, canned anchovies in oil provide 25.2g of protein per 100g. This is a high concentration, with protein accounting for 53% of their total energy. For every 100 kcal of anchovies you eat, you get 13.2g of protein, which is useful information when planning a calorie-controlled, high-protein diet.
CoFID 16-448 · Anchovies, canned in oil, drained
What the numbers say
- Protein per calorie. Anchovies supply 13.2g of protein for every 100 kcal. Over half (53%) of the energy in drained, canned anchovies comes from protein.
- Fat and salt profile. Per 100g, the fat (10.0g) and saturated fat (1.6g) levels are rated ‘medium’ by UK front-of-pack standards. The salt content is ‘high’ at 14.68g.
- Carbohydrate and fibre. These anchovies contain no carbohydrate, sugars, or dietary fibre, with all their energy coming from protein and fat.
Anchovies macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 191 kcal 798 kJ |
10% | – |
| Protein | 25.2g | 50% | – |
| Fat | 10g | 14% | medium |
| of which saturates | 1.6g | 8% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 14.68g | 245% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in anchovies by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 25.2g | 191 | 0g | 10g |
| 150g | 37.8g | 286 | 0g | 15g |
| 200g | 50.4g | 382 | 0g | 20g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of anchovies for 20g or 30g of protein
- To get 20g of protein, you would need a 79g portion of drained anchovies, which contains 152 kcal.
- For a higher target of 30g of protein, the required amount is 119g, providing 227 kcal.
- Be mindful of the salt content; a 79g amount contains 11.65g of salt, and a 119g amount contains 17.48g.
How it compares with other fish and seafood
Among the 23 fish and seafood products on this site, canned anchovies rank very highly for protein content by weight, placing 2nd with 25.2g per 100g. This is more protein than similar oily fish like Rainbow Trout (23.8g), Sea Bass (23.2g), Smoked Salmon (22.8g), and Sardines (22.1g). However, when assessing protein relative to calories, their ranking is lower at 17th in the group. This is because the oil they are canned in increases their fat and calorie content compared to fish that are steamed or grilled.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Anchovies | 25.2g | 191 | 13.2g |
| Sardines | 22.1g | 170 | 13g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
| Sea Bass | 23.2g | 154 | 15.1g |
| Rainbow Trout | 23.8g | 150 | 15.9g |
Quick answers
Are anchovies a good source of protein?
Yes, with 25.2g of protein per 100g, they are a very concentrated protein source. A 100g portion provides 50% of the UK’s reference intake for protein.
Do anchovies have any carbs or sugar?
No. According to official UK food data, anchovies canned in oil contain 0.0g of carbohydrate and 0.0g of sugars.
How much fat is in canned anchovies?
Drained anchovies canned in oil contain 10.0g of fat and 1.6g of saturated fat per 100g. These levels are classified as ‘medium’ under the UK’s front-of-pack labelling system.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 14.68g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.