Rafael Nadal’s Surprising Breakfast Choice: Anchovies on Toast

Rafael Nadal, renowned as a two-time Wimbledon champion, recently shared a surprising detail about his breakfast habits. Nadal, who retired in 2024, disclosed in an interview with The Wall Street Journal that he includes anchovies in his morning meal. This choice emerged during his professional tennis career when nutrition became a focus.

Nadal admitted, ‘I was not a breakfast guy.’ With guidance from a nutritionist, he learned the importance of including protein and carbohydrates in his diet.

Anchovies are small saltwater fish, typically preserved in salt and olive oil. In Spain, Nadal’s homeland, they’ve long been a Mediterranean staple. In the U.S., their popularity is rising as people turn to nutritious and convenient tinned foods.

Sudi Pigott, an anchovy sommelier, emphasized the nutritional value of anchovies, calling them a ‘nutritional dynamo.’

According to the Cleveland Clinic, despite their small size, anchovies are high in protein and omega-3 fatty acids. These nutrients are crucial for maintaining health, and omega-3s are linked to reduced risks of conditions like age-related macular degeneration.

Pigott highlighted additional benefits, including reduced triglyceride levels and a lower risk of arterial plaque buildup and blood clotting. Anchovies also offer B vitamins, calcium, iron, potassium, zinc, and selenium, a potent antioxidant.

However, these fish contain significant amounts of salt, so moderation is advisable, especially for those monitoring sodium intake. Anchovies contribute to a Mediterranean diet, rich in health benefits.

The global market for tinned fish is expected to grow, according to Mordor Intelligence, with convenience foods fueling demand. Fishwife Tinned Seafood Co. has rebranded tinned fish, making it trendy with new packaging and marketing approaches.

Casson Trenor, a sustainable seafood advocate, recommends choosing ‘hikari-mono’ fish like mackerels, sardines, and anchovies. These species grow quickly and typically have low mercury levels.

Pigott herself enjoys anchovies with toast and butter or on a cheese scone for breakfast. Another classic British dish is Scotch Woodcock, featuring scrambled eggs on toast with anchovy butter.

Pigott advises that anchovies should be consumed in moderation due to the high salt content. She also proposes using anchovies in salads, pastas, and other recipes for a nutritious boost.