Anchovies in Pregnancy: Can You Eat Them? Safety Guide

Quick answer: yes, with nuances

Canned anchovies (in olive oil) and salted anchovies (the semi-preserved ones in a can or jar) are safe during pregnancy. The salt-curing process for a minimum of 6 months — and generally 10-12 months for quality anchovies — eliminates anisakiasis and drastically reduces the risk of pathogens.

What you should not eat during pregnancy are fresh raw anchovies (homemade boquerones en vinagre without prior freezing) due to the risk of anisakiasis. Boquerones en vinagre from bars or restaurants are the most frequent source of anisakiasis in Spain.

Quick summary:

The real risks of fish in pregnancy

There is a lot of misinformation about fish consumption during pregnancy. The reality is that the risks are specific and manageable — and the benefits of fish consumption far outweigh the risks when chosen correctly.

The three real risks

• Mercury (methylmercury): accumulates in large predatory fish (bluefin tuna, swordfish, shark). Anchovies, being small, short-lived fish, have very low levels.
• Anisakiasis: a parasite present in raw or undercooked fish. It is eliminated by freezing (-20 °C, 72h) or cooking (>60 °C). Prolonged salting (>6 months) also destroys it.
• Listeria (Listeria monocytogenes): bacteria that can survive in refrigerated foods. In properly processed canned and semi-canned products, the risk is practically nil.

None of these three risks apply to quality canned anchovies. Let's see why.

Types of anchovies and their safety in pregnancy

Cantabrian anchovies in olive oil

The Cantabrian anchovies sold in cans or jars are the result of a salt-curing process that lasts between 6 and 12 months. During this time:

• The salt concentration (>20%) destroys anisakiasis and any pathogenic bacteria.
• The fish's own enzymes transform the flesh, giving it its characteristic texture and flavor.
• After curing, the fillets are washed, deboned by hand, and packed in olive oil.

This process makes canned anchovies one of the safest fish products available. There is no documented risk of anisakiasis or listeria infection associated with canned anchovy consumption in medical literature.

Salted anchovies (large can)

Salted anchovies — those that come whole, with bone, covered in salt in large cans — are also safe. They undergo the same curing process but are sold before being filleted and packed in oil. They only need to be cleaned and deboned at home before consumption. If you want to learn how to prepare them, our guide to salted anchovies explains the complete process.

Boquerones en vinagre: the gray area

Boquerones en vinagre are a risky preparation. Vinegar DOES NOT kill anisakiasis — it's a widespread but false myth. Anisakiasis survives vinegar, lemon, and salt for short periods. Only these destroy it:

• Freezing at -20 °C for a minimum of 72 hours (or -35 °C for 15 hours).
• Cooking at more than 60 °C for at least 1 minute.
• Prolonged salting (more than 6 months at >20% concentration).

In Spain, legislation requires restaurants to freeze fish before serving it raw or in vinaigrette. But compliance is not universal, and at home many people prepare boquerones en vinagre without freezing. During pregnancy, avoid boquerones en vinagre unless you are absolutely certain they have been previously frozen.

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Our Cantabrian anchovies mature between 10 and 12 months in salt using the traditional artisanal method. Hand-filleted, packed in extra virgin olive oil. Each batch is traceable from the fishing season to your table.

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Mercury in anchovies: real data

Mercury is the most frequent concern — and the least applicable to anchovies. Data from AESAN (Spanish Agency for Food Safety and Nutrition) and EFSA are clear:

Anchovies have one of the lowest mercury levels of all fish: 0.04 mg/kg, about 24 times less than swordfish. They are small fish (10-15 cm) with a short lifespan (3-4 years) that feed on plankton and small crustaceans. They do not have the time or position in the food chain to accumulate significant mercury.

AESAN classifies anchovies in the "fish with low mercury content" group and recommends their consumption 3-4 times a week during pregnancy, along with sardines, hake, salmon, and cod.

Recommended quantities

AESAN's recommendations for pregnant women regarding anchovies:

• Canned / Salted Anchovies: 3-4 weekly servings of fish in general, of which anchovies can be a regular part. One serving is equivalent to 50-80 g (1-2 small cans).
• Salt Limit: The main precaution with anchovies in pregnancy is not mercury or anisakiasis, but salt. Anchovies are a salty product (>5 g of salt per 100 g). If you have gestational hypertension or preeclampsia, moderate your consumption.
• Omega 3: EFSA recommends 250 mg of daily DHA during pregnancy. A serving of anchovies (50 g) provides approximately 500 mg of EPA+DHA. It is one of the best available sources.

Nutritional benefits of anchovies in pregnancy

Anchovies are not only safe — they are nutritionally beneficial during pregnancy. Their nutritional profile includes nutrients especially important for gestation:

• Omega 3 (DHA): essential for fetal brain and visual development. Anchovies are one of the most concentrated sources.
• Calcium: if eaten with bones (salted anchovies), they provide bioavailable calcium. 100 g of anchovies with bones contain ~150 mg of calcium.
• Iron: anchovies contain heme iron (more absorbable than plant-based iron). Important in pregnancy, when iron needs double.
• Vitamin B12: essential for the formation of the fetal nervous system. Anchovies provide ~6 µg per 100 g (250% of the daily value).
• Protein: 25-28 g of complete protein per 100 g. High bioavailability.
• Iodine: necessary for maternal and fetal thyroid function. Anchovies are a good source of marine iodine.

Scientific evidence is consistent: women who consume omega-3 rich fish during pregnancy have children with better cognitive development measured at 3 and 7 years (ALSPAC study, Hibbeln et al., The Lancet 2007). The benefits of moderate fish consumption outweigh the risks of mercury in low-content species like anchovies.

Anisakiasis and anchovies: what you need to know

Anisakiasis is a parasite present in many marine fish. In Spain, it is estimated that 36% of hake and 50% of Cantabrian boquerones contain anisakiasis larvae. However, the presence of the parasite does not mean risk if the fish is processed correctly.

Methods that eliminate anisakiasis

• Freezing: -20 °C for 72 hours (or -35 °C for 15 hours). Mandatory by law in Spain for raw fish.
• Cooking: >60 °C for at least 1 minute in the center of the product.
• Prolonged salting: salt concentration >20% for more than 6 months. This is the process for canned anchovies.

Methods that DO NOT eliminate anisakiasis

• Vinegar (even submerged for 48 hours).
• Lemon juice or citrus.
• Cold smoking.
• Short marinating.
• Salting for less than 6 months.

Canned anchovies undergo salting for 6-12 months. Anisakiasis does not survive this process. It is biologically impossible. That is why canned anchovies are completely safe.

Listeria and canned goods: the reality

Listeriosis is a serious infection during pregnancy that can cause miscarriage, premature birth, or neonatal infection. It is transmitted by food contaminated with Listeria monocytogenes.

Foods at risk for listeria are:

• Unpasteurized soft cheeses (brie, camembert, artisanal fresh cheese).
• Refrigerated deli meats and pâtés.
• Cold smoked salmon.
• Prepared salads.

Canned anchovies are not a risk food for listeria. The combination of high salt concentration, low pH, and airtight packaging creates an environment where Listeria monocytogenes cannot survive or multiply. There are no documented cases of listeriosis associated with the consumption of canned anchovies.

If you are concerned about the safety of smoked salmon during pregnancy, we have a specific guide for that product.

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Anchovies of "00" caliber, the largest and scarcest of each fishing season. 12 months of maturation in barrels. Meaty texture, intense but balanced flavor. Hand-packed in extra virgin olive oil.

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