Healthy Sun dried anchovies dry fish, rich flavor for cooking and snacking

Dried anchovies are a nutrient-dense food, providing roughly 250-320 kcal, 50-70g of protein, and low fat (1-9g) per 100g, making them excellent for muscle building. They are packed with calcium, iron, and potassium, alongside significant Omega-3 fatty acids for heart health, though they are very high in sodium. 

Healthline +4

Key Nutritional Components (100g) - Average Values:

• Calories:

  ~290–320 kcal

• Protein: ~50g–70g

• Total Fat: ~3g–9g

• Saturated Fat: ~1g–3g

• Carbohydrates: 0g

• Sodium: ~500mg–3,700mg (varies significantly by salt curing)

• Calcium: High (often over 1,000mg) 

  Pinoys.eu +4

Health Benefits:

• High Protein: Excellent for muscle growth and repair.

• Heart Health: Rich in Omega-3 fatty acids, which reduce inflammation and support cardiovascular health.

• Bone Health: Extremely high calcium content supports bone density.

• Nutrient Dense: Good source of iron and selenium. 

  Healthline +4

Considerations:

• Sodium: Salt-cured versions can have very high sodium, which may be a concern for high blood pressure.

• Storage: Should be kept in the fridge after opening and consumed within a few