Anchovies (Canned in Oil) Overview
Anchovies are sustainably-sourced with exceptional omega-3s, vitamin B12, and low mercury as small fish low on the food chain.
Why Anchovies (Canned in Oil) Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Anchovies (Canned in Oil) Nutrition Facts
Per 45g (5 anchovies)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 84 | — |
| Protein | 12g | 24% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 5.8g | 7% |
| calcium | 147mg | % |
| vitaminB12 | 3.2µg | % |
| selenium | 19.7µg | % |
Key Nutrients in Anchovies (Canned in Oil) for Muscle Building
Protein
12gSupports muscle building by providing essential protein
Best Ways to Eat Anchovies (Canned in Oil) for Muscle Building
- In Caesar dressing
- Pizza topping with olives
- Melted into pasta sauces
- Tapenade with olives and capers
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Anchovies (Canned in Oil) Health Benefits
- Highest omega-3 to omega-6 ratio among fish
- Excellent B12 for energy and nerves
- Sustainable low-mercury choice
- Calcium from edible bones
Important Considerations
- Very high sodium (1,040mg per serving)
- High histamine if improperly stored
- Strong flavor not for everyone
- High purines - limit if prone to gout
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