Anchovy Paste β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 256 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 29 g | 58% |
| Sodium | 10000 mg | 434.78% |
| Total Fat | 14 | 17.95% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
29 g
💪 High Protein Content
Key takeaways
Health benefits
- Rich in omega-3 fatty acids, which help reduce inflammation, support heart health, and improve brain function.
- Enhances flavor with minimal calories, making it a great addition to dishes for those looking to add a savory taste without adding many calories.
- Provides essential nutrients such as calcium, Vitamin D, and B vitamins, which are important for overall health and well-being.
- Supports metabolic health with its high content of protein and healthy fats, which can aid in maintaining a balanced diet.
Health risks
- High sodium levels similar to whole anchovies, anchovy paste contains high amounts of sodium, increasing the risk of hypertension and cardiovascular disease.
- Allergenic potential as the concentrated form of anchovies can trigger allergic reactions in people sensitive to fish.
- Preservatives and additives which may be present in commercial anchovy paste, potentially causing adverse reactions or health concerns for some individuals.
- Mercury content as with whole anchovies, there is a risk of mercury exposure, which can be harmful, especially with frequent consumption.
How to choose anchovy paste
Choose anchovy paste that has a smooth, uniform texture without any signs of separation or oiliness. The paste should list anchovies as its primary ingredient for the best flavor and should have a deep brown color, which indicates that it has been properly fermented and aged.
Avoid anchovy pastes that emit an overly fishy or rancid smellβsuch odors can indicate spoilage or the use of inferior ingredients. Pastes that appear lumpy or inconsistently mixed are also best left on the shelf, as they may affect the overall quality of your culinary creations.
How to store anchovy paste
Refrigeration is necessary for anchovy paste once opened, ensuring the cap is tightly closed. Use within a few months to enjoy the best flavor. Keeping it cool will help preserve its taste and prevent spoilage.
Room temperature can cause anchovy paste to spoil quickly, so this should be avoided. Heat sources are not ideal for storage, as warmth can cause the paste to deteriorate faster. Additionally, using dirty utensils can introduce bacteria, compromising the quality of the paste.
β Extra Tip
How long does it last?
Anchovy paste typically lasts for 18 months unopened, providing a convenient way to add umami flavor to dishes. Once opened, it should be refrigerated and used within 3-4 months for the best quality. To extend its shelf life, ensure the tube is tightly sealed after each use and stored in the coldest part of the refrigerator.
What to do with leftovers?
Leftover anchovy paste is a versatile ingredient that can be used in a variety of recipes. Stir it into pasta sauces or mix it with butter to create a flavorful spread for bread or crackers. It can also be added to salad dressings, especially in Caesar salads, to provide a savory depth.
Use anchovy paste to enhance the flavor of meat marinades or mix it into a vinaigrette for a bold salad dressing. You can also incorporate it into sauces for roasted or grilled vegetables, or even blend it into dips for a salty, umami punch. Anchovy paste can also be used in small amounts to boost the flavor of stews, soups, or braised dishes.
π¨ββοΈοΈ Medical disclaimer
How anchovy paste supports specific health conditions
Anchovy paste is a concentrated source of omega-3 fatty acids, which contribute to heart health by reducing cholesterol and lowering blood pressure. The paste is also rich in proteins, essential for muscle health and recovery. Additionally, anchovy paste contains various vitamins and minerals that promote brain health and may help improve cognitive function.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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