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.