Fish and Chips: Calories, Nutrition & Healthier Swaps

Fish and chips pairs lean white fish with a fried batter and fries — the frying oil supplies most of the calories.

Fish and Chips nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Fish and Chips: nutrition highlights

A serving (serving, 350 g) provides 35 g of protein — about 63% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 7 g of fiber per serving — roughly 28% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, fish and chips gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.
• A serving has 2.4 g of salt — 49% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (serving, 350 g) is 812 kcal — roughly 4 h 25 min of easy walking or 1 h 42 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Fish and Chips

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Dry beans — 250 g, 745 kcal: −5.6 g saturated fat, −2.3 g salt.
• Split peas, dry — 250 g, 745 kcal: −5.6 g saturated fat, −2.3 g salt.
• Lentils, dry — 250 g, 738 kcal: −5.8 g saturated fat, −2.2 g salt.
• Lentils with salmon — 480 g, 811 kcal: −1.5 g salt, +15 g fibre.