100 G Anchovy equals 131 calories. Anchovy is a small, silvery fish that is found in the Mediterranean and Black Seas. It is often used in dishes like pizza and pasta. However, anchovy is more than just a flavorful addition to your meals. It is also packed with nutrients that can benefit your health in many ways.

In addition to being low in calories, anchovy is a great source of protein and contains a variety of vitamins and minerals. A 100 g serving of anchovy contains 24 g of protein, which is important for building and repairing muscle tissue. Anchovy also contains vitamins B12 and D, as well as minerals like calcium, iron, and magnesium.

In this article, we'll explore the nutrition facts and health benefits of eating anchovy, as well as some tasty recipes you can try at home.

Anchovy Nutrition Facts

Anchovy is a great source of protein and other key nutrients. A 100 g serving of anchovy contains: - 131 calories - 24 g of protein - 5 g of fat - 3 g of carbohydrates - Vitamins B12 and D - Minerals like calcium, iron, and magnesium.

Health Benefits of Eating Anchovy

Anchovy is packed with nutrients that can benefit your health in many ways. Here are some of the key health benefits of eating anchovy: - May lower risk of heart disease - May help reduce inflammation - May improve brain function - May support healthy bones - May support healthy immune function

How to Prepare Anchovy for Consumption

Anchovy can be prepared in many different ways, depending on your personal preference. Here are some common preparation methods: - Grilling or pan-searing - Baking or roasting - Adding to soups, stews, or pasta dishes - Using as a pizza topping - Adding to salads or sandwiches - When using anchovy as a pizza topping, it is often best to chop or mash the anchovy before adding it to the pizza to distribute the flavor more evenly.

Anchovy as a Source of Omega-3 Fatty Acids

Anchovy is a great source of omega-3 fatty acids, which are important for heart health and brain function. Omega-3s are also known to have anti-inflammatory effects, which may help reduce the risk of chronic diseases like heart disease and arthritis. In fact, a 100 g serving of anchovy contains around 2 g of omega-3 fatty acids, which is more than many other types of fish.

Anchovy vs Other Types of Fish

Compared to other types of fish, anchovy is a relatively low-mercury fish, which means it is safer to eat regularly than some other types of fish. Here are some other types of fish and their mercury levels, according to the FDA: - Anchovy (0.016 parts per million) - Salmon (0.022 ppm) - Tuna (0.118 ppm) - Shark (0.958 ppm)

Anchovy Recipes to Try at Home

Here are some tasty anchovy recipes you can try at home: - Spaghetti with Anchovy, Garlic, and Parsley - Grilled Anchovies with Lemon and Garlic - Anchovy and Arugula Salad - Anchovy and Olive Pizza - Anchovy and Caper Pasta

Possible Side Effects of Eating Anchovy

While anchovy is generally safe to eat, there are some possible side effects you should be aware of. Here are a few potential side effects: - High sodium content may not be suitable for people with high blood pressure - May cause allergic reactions in some people - May contain small bones that can be a choking hazard

Anchovy as a Snack Option

Anchovy can also be a great snack option. You can enjoy anchovy on its own, or pair it with crackers, bread, or vegetables. Here are some creative snack ideas that include anchovy: - Anchovy and Cream Cheese Stuffed Cherry Tomatoes - Anchovy and Ricotta Crostini - Anchovy and Cucumber Boats - Anchovy and Carrot Sticks

Anchovy as a Pizza Topping

Anchovy is a popular pizza topping, especially when paired with other salty ingredients like olives and capers. Here are some tips for using anchovy as a pizza topping: - Use a small amount of anchovy to avoid overpowering other flavors - Mash or chop the anchovy before adding it to the pizza to distribute the flavor more evenly - Add anchovy after the pizza has finished baking to prevent it from overcooking

Anchovy and Mediterranean Diet

Anchovy is a staple in the Mediterranean diet, which is known for its heart-healthy benefits. The Mediterranean diet includes plenty of fruits, vegetables, whole grains, seafood, and healthy fats like olive oil. By incorporating more anchovy and other Mediterranean foods into your diet, you can improve your overall health and reduce your risk of chronic diseases.