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Anchovies

Good Protein

1 oz canned anchovies (28 g) per serving.

8.1g
protein per serving
Calories
59
per serving
Protein density
13.8
g per 100 cal
Calorie cost
7.3
cal per 1g protein
To hit 30g protein
3.7 oz
104g · 218 cal

Macro breakdown

Protein8.1g(57%)
Carbs0g
Fat2.7g(43%)
Fiber0g

Tips to maximize protein

1.Store Anchovies in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g
🍗
Beef ground
4 oz cooked ground beef (113 g)
29.4g

Frequently Asked Questions

Anchovies contains 8.1g of protein per serving. This makes it a moderate protein source with a protein density score of 13.8 (grams of protein per 100 calories).

You need approximately 3.7 servings of Anchovies to reach 30g of protein, which would provide about 218 calories. Consider combining with other protein sources for a more practical portion size.

Anchovies provides 8.1g of protein for 58.8 calories, giving it a calorie cost of 7.3 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Anchovies can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16