Fish and chips is a classic British dish that’s been around for generations. But is it healthy? Let’s look at the nutrition and whether it’s something to eat regularly.
What it is
Fish and chips is fried fish served with potato chips (fries). It’s a common takeaway in the UK, Australia, and New Zealand. The dish appeared in England in the 1860s, though stories about its origin differ. Some say Jewish immigrants introduced fried fish to the working class; another credits a London cook named Joseph Malin, who sold fried fish and chips in the East End around 1860. Whatever the true origin, it quickly became popular because it was affordable and easy to carry, and it’s still a favorite today.
Nutritional overview
Nutritional values depend on portion size and how the dish is made. A typical serving — about 6 oz of fish with 10 oz of chips — is just under 1,000 calories and contains about 52.3 g of total fat. If you aim to keep fat under 35% of a 2,000 kcal daily diet, this dish clearly takes up a large share.
Saturated fat varies with the frying oil. If rapeseed (canola) oil is used, a portion has roughly 4.2 g of saturated fat. If fried in beef dripping, it can be about 30.9 g — which is close to the daily maximum recommended for men and much higher than the 20 g recommended for women.
Health positives
Fish and chips do have healthy elements. The fish provides protein and omega-3 fatty acids, which support heart health. Fish is also a good source of selenium, an antioxidant, and cooked cod contains B vitamins, potassium, phosphorus, and small amounts of iron and zinc. The potatoes offer vitamin C, which supports the immune system.
Cholesterol
A serving generally contains around 100 mg of cholesterol. With a daily limit of about 300 mg for most people, one portion is a significant share. High blood cholesterol raises the risk of heart disease, so people with high cholesterol or heart conditions should limit this meal.
Weighing benefits and risks
Fish and chips supply protein, omega-3s, and some vitamins and minerals, but they’re also high in calories, fat, and salt. For most people, it’s best enjoyed occasionally rather than as an everyday meal.
Healthier alternatives and tips
– Choose grilled or baked fish instead of fried.
– Swap deep-fried chips for oven-baked fries or roasted sweet potato fries seasoned with herbs.
– Pick salads or raw veggies as sides and avoid calorie-heavy sauces like tartar sauce and mayonnaise.
– Balance an occasional treat with healthier meals at other times.
Fish and chips vs. burgers or fast food
Which is healthier depends on the specific items and how they’re cooked. Generally, both fish and chips and burgers can be high in calories, fat, and sodium. Many people see fish and chips as slightly healthier than a burger because it can have fewer calories and less fat or salt, but that’s not always true. The healthiest choice depends on portion size, cooking method, and your overall diet and activity level. The same goes for comparing fish and chips to fast-food meals like McDonald’s — some fast-food choices (like grilled chicken) may be better, while some fish-and-chips preparations are worse.
Bottom line
Fish and chips aren’t the healthiest option due to their calorie, fat, and salt content, but they do provide useful nutrients from the fish and potatoes. Enjoy them in moderation, make small swaps where you can, and treat them as an occasional indulgence rather than a regular staple.