How Many Calories Are in a BK Big Fish Sandwich?

Burger King’s Big Fish Sandwich is a popular menu item that provides a fishy alternative to their traditional beef burgers. But is it a healthier option? The number of calories in a Big Fish Sandwich may surprise you. In this article, we’ll uncover the full nutrition facts on BK’s Big Fish Sandwich to help you determine if it fits your diet.

A Look at the Big Fish Sandwich

The Big Fish Sandwich debuted at Burger King in 1993 and has remained a staple menu item ever since. Here’s what you get in one Big Fish Sandwich:

• Alaskan Pollock fish fillet
• Tartar sauce
• Tangy pickles
• Brioche bun
• Optionally add cheese

The fish is coated in a crispy golden panko breading and fried until hot and flaky on the inside. Tartar sauce and pickles provide some zing. Overall, it provides a satisfying sandwich experience for seafood lovers.

But how does this popular BK fish sandwich stack up nutrition-wise? Let’s analyze the calories and macros.

Nutrition Facts on the Big Fish Sandwich

Here are the nutrition facts for a Burger King Big Fish Sandwich (without cheese)

• Calories: 513
• Fat: 28g
• Carbs: 51g
• Protein: 16g

As you can see, one sandwich packs over 500 calories. The calories mainly come from fat, followed by carbohydrates.

To put this in perspective, here’s how the Big Fish Sandwich compares to other BK sandwiches:

• Whopper: 660 calories
• Whopper Jr.: 340 calories
• Original Chicken Sandwich: 470 calories

The Big Fish contains fewer calories than a Whopper but more than the Jr. Whopper or chicken sandwich. The fish sandwich lands around medium in terms of BK sandwich nutrition.

Calorie Breakdown of Ingredients

Where exactly are all those calories coming from in the Big Fish Sandwich? Let’s analyze the sources:

Fish Fillets

• Calories: 170
• Protein: 20g

The two crispy pollock fillets account for about 1/3 of the total calories. Fish is naturally high in protein but lower in fat, so the fillets contribute most of the sandwich’s protein.

Bun

• Calories: 200
• Carbs: 36g

Surprisingly, the buttery brioche bun edges out the fish for most calorie-dense ingredient. The refined flour bun packs a lot of carbs and calories for its small size.

Tartar Sauce

• Calories: 90
• Fat: 10g

Tartar sauce is mostly mayo, so no wonder it’s high in fat and calories. The tangy tartar sauce adds nearly 100 calories to the sandwich.

Pickles & Extras

• Calories: About 50
• Sodium: 1180mg

Pickles, seasonings, and condiments account for 50 or so additional calories. But they are the main source of the meal’s high 1,180mg of sodium.

As you can see, the calories in a BK Big Fish Sandwich come from a mix of high fat sauces, refined carbs, and fried seafood.

How Does the Fish Sandwich Fit Your Diet?

Now that you know the Big Fish Sandwich contains over 500 calories, where does it fit into your daily diet? Here are some things to consider:

Daily Calorie Needs

If you eat around 2,000 calories per day, the fish sandwich provides about 1/4 of your daily calories. It can fit into most calorie budgets with adjustments to other meals. But for lower calorie diets, it makes a more substantial caloric dent.

Macro Nutrients

At 28g of fat, including 4.7g saturated fat, the Big Fish is a high fat meal. It also packs 51g of carbs, which is a substantial carb load. The 16g of protein is beneficial though. Evaluate if the macros align with your nutritional needs.

Sodium & Hypertension

The sandwich has nearly 1,200mg sodium, half the daily limit for hypertension diets. People restricting sodium due to high blood pressure may want to skip this meal or swap out for a lower-sodium option.

Weight Loss Diets

When losing weight, 500+ calorie meals can be challenging to fit in. Consider splitting the sandwich in half and pairing with veggies or fruit to increase volume and nutrition. Or swap for a grilled chicken sandwich.

Active Lifestyles

If you live an active lifestyle or have a physically demanding job, the sandwich can be a decent meal option to fuel your body before or after exercise. The carbs provide energy and protein helps muscles recover.

No matter your diet, moderation and balance are key. The fish sandwich can potentially have a place in your daily nutrition if you plan for it and adjust other meals accordingly.

Healthier Alternatives to Cut Calories

If the nearly 500 calories in a standard Big Fish Sandwich don’t suit your diet, here are some ways to lighten it up:

• Order without tartar sauce to shed 90 calories and 10g fat
• Skip the brioche bun and eat as a lettuce wrap
• Swap fries for a side salad or apple slices
• Split the sandwich in half and share or save half for later
• Substitute grilled chicken breast instead of fried fish

With a few simple tweaks, you can reduce the calories to create a lighter, healthier sandwich.

Should You Try Burger King’s Big Fish Sandwich?

The Big Fish Sandwich provides a crispy, fishy break from beef with its flaky fried Alaskan pollock, zesty tartar sauce, and soft bun. But with over 500 calories, it’s not exactly a light meal. Understanding the nutrition breakdown can help you determine if and how often indulging in this sandwich fits your dietary needs.

Overall, enjoy the Big Fish Sandwich occasionally as a treat, and opt for lighter prep methods or halves to keep calories in check. Pair with fresh produce and drink water instead of soda. And, of course, balance it out by emphasizing healthy, nutritious meals for the rest of your day.

Does the calorie count of Burger King’s Big Fish Sandwich surprise you? How do you feel it compares to other fast food fish sandwiches? Let us know in the comments!