Foraged Foods / Wild Fruits
Anchovy, long-jawed, whole
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 69kcal / 2530kcal (2%) |
Allergen Info
Fish
What is this food?
Anchovy (whole), a small fish often used in Filipino cooking like bagoong, ginisang anchovy, or as a salty topping.
Why it matters to health
Anchovy is a good protein source and also provides healthy fats. In your body, protein helps build and maintain muscles, which supports your daily activities. It also contains cholesterol and saturated fat, and it can be high in sodium (120 mg per 100 g). Sodium is useful for taste, but too much too often can affect blood pressure for some people—so pairing it with fresh, less salty foods and keeping portions right helps you get the benefits without overdoing the salt.
Healthier tips
- For meals: use anchovy as a flavoring or side protein (about 1–2 tablespoons cooked or a small serving), then fill the rest of your plate with rice/vegetables and other protein sources if needed.
- Balance the sodium: pair with fresh vegetables (e.g., kangkong, pechay, tomatoes, cucumber) and add acid like calamansi or vinegar to boost flavor without extra salt.
- If you’re having it with salty condiments (bagoong, patis, soy sauce), reduce one of the salty items to keep your day’s sodium more reasonable.
- For snacks: if you eat anchovy-based spreads, keep it small and combine with fruit or unsalted nuts instead of more salty snacks.
Common Filipino dishes
Ginisang anchovy with garlic and tomatoes, Anchovy with bagoong rice topping, Bagoong (fermented anchovy) with vegetables, Tinapa (smoked fish) with rice, Kare-kare with bagoong or shrimp paste
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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