What's in Those Little Fast Food Fish Sandwiches?

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.

You can read about my weight loss success story at Diet Bites.

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