How healthy is fish and chips?
Is fish and chips healthy? Best kept occasional. Fish and chips scores 48/100 on the HowHealthyIs Score: 100 g provides 195 kcal, 3.7 mg vitamin E and 8.9 g protein. Fish and chips is battered white fish and thick-cut fries, both deep-fried. The cod brings lean protein and vitamin B12, but the batter and chips soak up oil, making a portion a large, energy-dense meal. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Fish and chips ranks higher than 48% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E13%
- Protein9%
- Potassium5%
- Magnesium4%
- Iron4%
- Vitamin C2%
- Fiber2%
- Calcium2%
- Vitamin A0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 40 minus 9 = 31. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in fish and chips?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 195 kcal | 917 kcal | |
| Protein | 8.9 g | 42 g | 84% |
| Carbohydrates | 20 g | 93 g | 34% |
| Fiber | 1.1 g | 5.3 g | 19% |
| Sugars | 0.4 g | 2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.9 g | 42 g | 54% |
| Saturated fat | 0.9 g | 4.4 g | 22% |
| Omega-3 fats | 0.1 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 4.3 µg | 20 µg | 2% |
| Vitamin C | 4 mg | 19 mg | 21% |
| Vitamin D | 0.3 µg | 1.6 µg | 8% |
| Vitamin E | 3.7 mg | 18 mg | 117% |
| Vitamin K | 1.7 µg | 7.9 µg | 7% |
| Vitamin B12 | 0.3 µg | 1.6 µg | 65% |
| Folate | 42 µg | 199 µg | 50% |
| Minerals | |||
| Calcium | 48 mg | 225 mg | 17% |
| Iron | 1.2 mg | 5.8 mg | 32% |
| Potassium | 427 mg | 2007 mg | 43% |
| Magnesium | 29 mg | 136 mg | 32% |
| Zinc | 0.4 mg | 2 mg | 18% |
| Sodium | 305 mg | 1432 mg | 62% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard fish and chips?
We estimate fish and chips from this standard recipe (one serving, about 470 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Oil uptake is estimated for home deep frying. Malt vinegar is modeled as distilled vinegar.
| Ingredient | Amount |
|---|---|
| Cod fillet | 170 g |
| Flour for the batter | 50 g |
| Water or beer for the batter | 75 g |
| Baking powder | 2 g |
| Salt in the batter | 1 g |
| Oil absorbed by the battered fish | 20 g |
| Potatoes, cut into chips | 300 g |
| Oil absorbed by the chips | 20 g |
| Salt on the chips | 2 g |
| Malt vinegar | 10 g |
Why is fish and chips good for you?
- 18 mg vitamin E in 1 portion, 117% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 42 g protein in 1 portion, 84% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.6 µg vitamin B12 in 1 portion, 65% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- An occasional takeaway, shared or with a half portion of chips
- Adding mushy peas or a salad
What should you watch out for?
- Deep frying adds a lot of fat, and portions from a chip shop are often larger than this.
- Salt and vinegar at the counter add sodium.
What can you eat instead of fish and chips?
Foods you can use the same way with a higher HowHealthyIs Score.