KETO VERDICTYES
Anchovies are a top-tier keto choice: 0g net carbs with ~29g protein and ~10g fat per 100g, rich in omega-3s and micronutrients. For a higher fat:protein ratio, pair with olive oil, butter, or mayo; watch sodium.
Are Anchovies Keto?
Fish & Seafood
Anchovies are a top-tier keto choice: 0g net carbs with ~29g protein and ~10g fat per 100g, rich in omega-3s and micronutrients. For a higher fat:protein ratio, pair with olive oil, butter, or mayo; watch sodium.
- Net carbs (100g)0g
- Protein (100g)29g
- Fat (100g)10g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
29g
Fat
10g
Calories
210
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: no carbohydrate load to disrupt ketosis (avoid sweet marinades).
- Protein dense: ~29g/100g supports satiety and lean-mass retention.
- Naturally fatty: ~10g/100g; easy to raise with olive oil, butter, or mayo.
- Omega-3 rich: EPA/DHA support heart/brain health and help balance inflammation.
- Micronutrient-dense: meaningful selenium, iron, and B vitamins.
- Pantry-friendly: canned or jarred fillets make quick, ultra–low-carb meals.
HEALTH BENEFITS
- Very high in omega-3s (EPA/DHA) for heart, brain, and eye health
- Excellent source of selenium supporting thyroid and antioxidant defenses
- Rich in vitamin B12 for energy metabolism and nervous system health
- High in niacin (B3), supporting healthy lipid metabolism
- Edible bones can provide calcium for bone health
- Generally low mercury due to small size and short lifespan
PREPARATION SUGGESTIONS
CAESAR SALAD WITH ANCHOVIES
Blend into a classic keto Caesar (egg yolk, lemon, parmesan, olive oil) or layer whole fillets over romaine.
ANCHOVY BUTTER
Mash fillets with softened butter, lemon zest, and herbs; melt over steak or roasted broccoli.
KETO PIZZA TOPPING
Top almond-flour or cauliflower crust with anchovies, olives, and mozzarella.
ANCHOVY PASTA SAUCE
Melt anchovies in olive oil with garlic and chili, then toss with zucchini-noodles or shirataki-noodles.
ANCHOVY TAPENADE
Pulse with olives, capers, and olive oil for a savory keto spread; serve with keto crackers or cucumber slices.
DEVILED EGGS WITH ANCHOVY
Fold finely minced anchovy into the yolk mixture for an umami-rich bite.
WHERE TO BUY
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Ortiz Anchovies in Extra Virgin Olive Oil, 3.3oz Glass Jar (Pack of 3)
America's Test Kitchen rated Ortiz anchovies "Highly Recommended" for their meaty, tender texture and intense savory flavor, and as a single-ingredient fish packed in olive oil they're essentially zero-carb, making them a clean, high-quality source of protein and omega-3s for keto.
Crown Prince Flat Anchovies in Olive Oil, 2-Ounce Cans (Pack of 12)
Wild-caught, hand-filleted, and non-GMO verified, Crown Prince anchovies are packed in pure cold-pressed olive oil for a fraction of the per-ounce cost of premium jarred anchovies, making them a practical everyday choice for cooking (dressings, sauces, umami boosts) while still delivering essentially zero-carb protein for keto.