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What's in Those Little Fast Food Fish Sandwiches?

Written by Thin Thin

Calorie content and nutritional information for popular fast food fish sandwiches. Let's dive in!

 

Fish tends to be associated with a 'healthier than most' menu choice, but when it comes to fast food fish sandwiches, that healthier choice can quickly go to Diet Hell in a Fish Basket.

For starters, fish is fatty to begin with, some extremely rich in healthy Omega 3's. But healthy benefits take a dive when the fish is battered, then fried in unhealthy fat choices. Tartar sauce - a concoction featuring fatty Mayo as the star, is also added to the a-typical fast food fish sandwich. At times, cheese may be melted on top of the fish, another source for unwanted fat.

As to taste - everyone has a different taste palate, so we'll leave that to the customers. Personally, when I get a Fish Sandwich craving and I'm unable to prepare such at home, I head to McDonalds and order their Fillet 'O Fish without cheese, and very light on the tartar sauce for about 300 calories. We will note that some fish sandwiches are much bigger than others, such as Burger King's BK Fish Sandwich while some tend to be growing smaller and smaller these days.

As indicated in our 'Fish Sandwich Type of Fish & Fish Sandwich Calorie Chart' below, most fast food restaurants really have a passionate love affair going on with the salt shaker. If only they would offer less-salty versions of their fish sandwiches - it would be a move in a healthier direction.

 

Current recommended daily allowance for sodium based on a 2,000 calorie diet is 2,400 mg's (tab more than a teaspoon) but is currently under debate with many health experts recommending a lower level. Sodium has the ability to retain water in the body, thus making the heart work harder - and that's just for starters. Excess sodium can also create a false weight gain on the scales, and water weighs heavily. To impact the unfortunate situation, it may take three or more days for the retained water to exit from the body.

Also note that most fast food fish sandwiches contain Trans fat - some more than others, more Diet Voodoo associated with a higher risk for heart disease.

Calories can be cut by ordering the fish sandwich without cheese, and without the tartar sauce - or by asking your server to go light on the tartar sauce. Some fast food restaurants offer tartar sauce on the side, so there's another calorie-trimming, fat-pinching solution for fish sandwich lovers. Calories and fat content can be cut extensively when preparing fish sandwiches at home using quality cuts of pre-battered, oven ready fish fillets, as well as smaller buns and by creating a personalized low-calorie tartar sauce consisted of Light Miracle Whip, sweet pickle relish and fresh finely-chopped onions. Another healthier, calorie-reducing option is opting for fat-free or reduced-fat salad dressing on the fish sandwich rather than tartar sauce - such as low fat ranch dressing.

Note that the following fish sandwiches may or may not be available based on your location. As a note, Hoki is fished heavily from New Zealand's waters to the point that requires stricter, regulated measures to preserve the fish supply.

Type of Fish in Fast Food Fish Sandwiches & Calories in Fast Food Fish Sandwiches, Nutritional Values of Fish Sandwiches

Fast Food Restaurant

Menu Selection as Prepared by Restaurant Without Customer Alteration

Type of Fish in Fish Sandwich

Calories in Fish Sandwich

Fat Total Grams in Fish Sandwich

Saturated Fat Grams in Fish Sandwich

Trans Fat Grams in Fish Sandwich

Carbohydrate Grams in Fish Sandwich

Cholesterol mg in Fish Sandwich

Protein Grams in Fish Sandwich

Dietary Fiber in Fish Sandwich

Sodium mg in Fish Sandwich

McDonalds

Fillet 'O Fish

Hoki, Whitefish

380 calories

18 grams

3.5 grams

0 grams

38 grams

40 mg

15 grams

2 grams

640 mg

Long John Silvers

Battered Fish Fillet

Alaskan Pollock, Hoki, Hake, or Haddock

260 calories

16 grams

4 grams

4.5 grams

17 grams

35 mg

12 grams

0 grams

790 mg

Fish Sandwich

Alaskan Pollock, Hoki, Hake, or Haddock

470 calories

23 grams

5 grams

4.5 grams

49 grams

40 mg

18 grams

3 grams

1180 mg

Ultimate Fish Sandwich

Alaskan Pollock, Hoki, Hake, or Haddock

530 calories

27 grams

8 grams

4.5 grams

50 grams

55 mg

21 grams

3 grams

1500 mg

Jr. Fish Sandwich

Alaskan Pollock

310 calories

14 grams

3 grams

2.5 grams

37 grams

20 mg

10 grams

2 grams

710 mg

Wendys

Premium Fish Sandwich

North Pacific Cod

500 calories

24 grams

4 grams

0 grams

52 grams

30 mg

18 grams

2 grams

980 mg

Jack in the Box

Fish Sandwich

Alaskan Pollock, White Fish Fillets

406 calories

18 grams

2 grams

0 grams

59 grams

23 mg

18 grams

2 grams

1033 mg

Fish & Chips

Alaskan Pollock, White Fish Fillets

679 calories

35 grams

3 grams

0 grams

71 grams

36 mg

20 grams

7 grams

1422 mg

Sonic

Fish Sandwich

n/a

655 calories

31.2 grams

5.3 grams

0.4 grams

71 grams

40 mg

23 grams

6 grams

1161 mg

Captain D's

Deluxe Classic Fish Sandwich

n/a

744 calories

41 grams

14 grams

2 grams

63 grams

87 mg

27 grams

4 grams

1478 mg

Burger King

BK Big Fish Sandwich

n/a

640 calories

32 grams

5 grams

0.5 grams

66 grams

45 mg

23 grams

2 grams

1370 mg

Subway*

Tuna, 6" Fish Sandwich With Cheese

Tuna

530 calories

31 grams

7 grams

0.5 grams

44 grams

45 mg

22 grams

4 grams

1010 mg

Tuna 4", Fish Sandwich With Cheese

Tuna

320 calories

18 grams

4.5 grams

0 grams

30 grams

30 mg

13 grams

3 grams

690 mg

* The Subway Tuna Fish Sandwiches include wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives & cheese.

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