Anchovy in oil is a versatile ingredient in various dishes, including pasta sauces, salads, and pizzas. However, before you add it to your recipe, you might want to know the calorie content in one can of drained solids in oil, which is 94 calories.

In addition to being a low-calorie food option, anchovy in oil is rich in macronutrients such as protein, omega-3 fatty acids, and minerals.

In this article, we'll explore some nutrition facts, health benefits, cooking ideas, and storage tips for canned anchovy in oil.

Calories and Macronutrients

One can of drained solids in oil anchovy contains 94 calories, which is relatively low for a source of protein. The macronutrient composition of anchovy in oil is 2 grams of fat, 0.4 grams of carbohydrates, and 15 grams of protein. The protein in anchovy in oil is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce. The omega-3 fatty acids in anchovy in oil are also noteworthy since they are essential fatty acids that cannot be produced by the body and must be obtained through the diet.

Health Benefits

Anchovy in oil has various health benefits due to its nutrient-dense profile. The omega-3 fatty acids in anchovy in oil may reduce the risk of heart disease by lowering triglyceride levels and improving blood pressure. Anchovy in oil may also help regulate blood sugar levels due to its high protein content. Additionally, the minerals in anchovy in oil, such as calcium, magnesium, and potassium, support bone health.

Cooking with Anchovy in Oil

Canned anchovy in oil can add depth of flavor and umami to your dishes. It is commonly used in pasta sauces, salad dressings, and pizzas. You can also prepare a classic Caesar dressing by mashing anchovy in oil with garlic, mustard, and lemon juice. Another idea is to top grilled vegetables with chopped anchovy in oil and herbs. Remember to use anchovy in oil sparingly since it has a strong and salty flavor.

Side Effects

While anchovy in oil is generally safe to consume, it may cause allergic reactions in some individuals. If you have a fish or shellfish allergy, you should avoid eating anchovy in oil. Consuming too much salt from anchovy in oil may also lead to high blood pressure, especially if you have hypertension. Therefore, it is important to limit your intake of anchovy in oil if you have a medical condition or follow a low-salt diet.

Omega-3 Fatty Acids

Anchovy in oil is a rich source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have anti-inflammatory properties and may reduce the risk of chronic diseases such as heart disease and arthritis. The recommended daily intake of omega-3 fatty acids is 250-500 milligrams, which can be easily achieved by consuming one can of anchovy in oil.

Vitamins and Minerals

Anchovy in oil is a good source of several vitamins and minerals, including vitamin D, calcium, magnesium, and potassium. Vitamin D is essential for bone health and immune function, while calcium, magnesium, and potassium support muscle and nerve function.

Protein Content

Anchovy in oil is a high-protein food, with 15 grams of protein in one can of drained solids in oil. Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining strong bones and muscles. The protein in anchovy in oil is also easily digestible and has a high biological value, meaning it is used efficiently by the body.

Serving Suggestions

Anchovy in oil can be served as a topping or dip for various dishes. You can top a salad with chopped anchovy in oil and a drizzle of lemon juice for a tangy and savory flavor. Another idea is to add anchovy in oil to mashed potatoes or roasted garlic spread on bread for a more robust flavor. You can also serve anchovy in oil alongside other antipasti, such as olives and prosciutto.

Storage and Shelf Life

Canned anchovy in oil should be stored in a cool and dry place, away from direct sunlight. After opening, the anchovy in oil should be transferred to an airtight container and refrigerated for up to 2 weeks. If you do not plan to use the entire can of anchovy in oil, it is best to store the leftovers in an airtight container and freeze for up to 6 months.

Choosing High-Quality Anchovy in Oil

When purchasing canned anchovy in oil, look for a brand that uses high-quality ingredients and sustainable fishing practices. You should also check the expiration date and packaging to ensure that the anchovy in oil is fresh and free from damage or leaks. Finally, read the label to check for any added preservatives or ingredients that you may want to avoid.