Are Anchovies (Nethili Fish) Healthy to Eat? Expert Shares Who Should Avoid Them

If someone has tasted South Indian cuisine, they must have heard about anchovies (Nethili fish). It is a crispy, spiced, and irresistible food item. However, in addition to the flavour, are anchovies really healthy? This small, unassuming fish is apparently a big, nutritious fish. Anchovies offer many benefits, from protein to omega-3s. However, as with many foods, the way in which they are prepared is just as important as the fish. Read on to find out what the expert has to say about eating them, and who should think twice.

What Makes Anchovies So Nutritious?

"Anchovies, commonly known as Nethili in South India, are among the most nutrient-dense fish that can be included in a balanced diet," says Veena V, Chief Clinical Dietician & HOD, Department of Clinical Nutrition and Dietetics at Aster Whitefield, Bangalore.

They are a great source of good protein that helps to maintain muscle growth, repair tissue and helps to make you feel fuller longer. They're also oily fish and, as such, naturally rich in omega-3 fatty acids, particularly Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Veena V says these fats have been proven to "promote brain and eye function, reduce inflammation, and support heart health.”

Anchovies Nethili

There's one more thing to know. The mercury that is stored is relatively low in anchovies, since they are not a predatory fish, unlike larger fish.

There's more to the nutritional profile as well:

• Calcium and phosphorus: Present particularly if anchovies are consumed with their soft bones, promoting bone health
• Vitamin D and selenium: Essential for immune function and general health. 
• Vitamin B12: Helps to make red blood cells.
• Iodine: Plays a key role in thyroid function

Veena V suggests including anchovies once or twice a week as a simple way to diversify your protein intake.

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Are There Any Risks to Eating Anchovies?

Nutritious, yes, but preparation changes everything here. Fresh anchovies are a good option, but with drying, salting or pickling, the sodium in anchovies increases significantly.

“Excessive sodium intake can add to the risk of developing hypertension and cardiovascular disease, especially for people who already suffer from hypertension or kidney disease,” explains Veena V.

Deep-frying doesn't help either. While undeniably tasty, fried anchovies soak up extra oil and calories, which chips away at some of their health benefits.

A few other things worth keeping in mind:

• Buy anchovies from reliable, trusted vendors
• Cook them properly to avoid foodborne infections or parasites
• Avoid entirely if you have a seafood allergy
• Stick to moderate portions, since overeating any single food rarely adds extra benefit

Who Should Be Cautious With Anchovies?

Anchovies are safe for most healthy adults to consume. But a few groups need to be more careful.

• Fish or seafood allergy: Do not eat any type of anchovy.
• High blood pressure, chronic kidney disease or heart failure: Avoid salted or dried preparations as they contain more sodium.
• High uric acid level or gout: Relatively high purines may need to be limited.
• Pregnant Women: Pregnant women should eat cooked anchovies in recommended amounts; raw or lightly cooked ones should be avoided because of the low level of mercury.

According to a 2024 study published in Frontiers in Nutrition, researchers analysed health data from over 27,000 adults and found that higher sodium intake was linked to a greater risk of heart failure and high blood pressure. Interestingly, very low sodium intake wasn't necessarily better either; the lowest risk of heart failure appeared around 3,000 mg of sodium a day.

For most people, Veena V recommends sticking to fresh, grilled, steamed, or lightly cooked anchovies rather than deep-fried or heavily salted versions, since these preparations hold onto far more of the fish's natural health benefits.

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Conclusion

Anchovies are a genuinely nutrient-dense fish, offering protein, omega-3s, and a handful of essential vitamins and minerals in a small package. The catch isn't the fish itself; it's how it's prepared. 

For most people, fresh, just-cooked anchovies are a nutritious addition to a well-balanced diet. Be aware of sodium in salted or dried foods and always consult your physician if you are in one of the higher-risk groups listed above.