Calories in a McDonald’s Filet-O-Fish: A Closer Look

The Filet-O-Fish is a McDonald’s classic – a fish fillet topped with melted cheese and tartar sauce, sandwiched between a soft bun But is this popular menu item a relatively healthy choice or a calorie bomb in disguise? Let’s break down the nutrition facts of a McDonald’s Filet-O-Fish to find out

An Overview of the Filet-O-Fish

The Filet-O-Fish was invented by a McDonald’s franchise owner in the 1960s to appeal to Catholics who abstained from meat on Fridays. It became so popular that it was added to menus nationwide in 1963.

This iconic sandwich features a breaded and fried fish fillet made from imported Alaskan Pollock. The fish is topped with a slice of melty American cheese and zesty tartar sauce. It’s served on a steamed bun brushed with butter or margarine.

Customers can order a Filet-O-Fish as a solo sandwich or as a meal with fries and a drink It’s available year-round at all McDonald’s locations

Total Calories in a Filet-O-Fish Sandwich

A standard McDonald’s Filet-O-Fish sandwich contains 390 calories.

Here is the full nutrition info according to the McDonald’s website:

• Calories: 390
• Total fat: 19g
• Saturated fat: 4g
• Trans fat: 0g
• Cholesterol: 45mg
• Sodium: 560mg
• Total carbs: 38g
• Dietary fiber: 2g
• Sugars: 5g
• Protein: 17g

To put the calorie count into perspective, here are the calories for some other popular McDonald’s burgers:

• Big Mac: 540 calories
• Quarter Pounder with Cheese: 520 calories
• Double Cheeseburger: 440 calories

So the Filet-O-Fish contains fewer calories than most McDonald’s burgers, making it one of the lower-calorie entrée choices.

Nutritional Components of the Filet-O-Fish

Now let’s break down where those 390 Filet-O-Fish calories come from:

• Fat: 170 calories – The biggest source of calories (44%) comes from the sandwich’s 19 grams of fat. This includes saturated fat from the fried fish fillet and cheese.

• Carbohydrates: 153 calories – The 38 grams of carbs account for 39% of the Filet-O-Fish’s calories, mainly from the bun.

• Protein: 68 calories – With 17 grams of protein from the fish fillet, protein makes up 17% of the total calories.

So the combination of fat and carbs in the fish, cheese, tartar sauce, and bun contribute the bulk of the sandwich’s calorie content.

How Filet-O-Fish Calories Compare

To put the 390 calories into context, here’s how it compares to some other sandwiches and meals:

• A 6-inch Subway Oven Roasted Chicken sandwich has 320 calories
• A Wendy’s Grilled Chicken Sandwich has 370 calories
• An average fast food cheeseburger has about 300 calories
• A Chick-fil-A Chicken Sandwich has 440 calories
• The recommended daily calorie intake for an average adult is 2,000 calories

The Filet-O-Fish contains more calories than some grilled chicken sandwiches. But it has fewer calories than many cheeseburgers and fried chicken sandwiches. Overall, 390 calories lands in the mid-range calorie count for a fast food meal.

Tips for Making a Lower Calorie Filet-O-Fish

If you want to lighten up your Filet-O-Fish order, there are a few easy tweaks to shave off calories:

• Skip the cheese – Removing the 50 calorie cheese slice saves nearly 15% of the calories.

• Ask for tartar sauce on the side – Get it on the side and use a smaller amount to control calories.

• Opt for a Jr. Filet-O-Fish – The smaller Jr. sandwich takes the calorie count down to 300.

• Go bun-less – Order your filet without the 170 calorie bun to subtract carbs.

• Swap fries for a side salad – Choose a salad instead of the higher cal fries as your side.

With smart customizations, you can bring the total calorie count of your Filet-O-Fish meal down while still enjoying the flavors you love!

Burning Off Filet-O-Fish Calories

A McDonald’s Filet-O-Fish contains just under 400 calories. So how much exercise would it take to burn off this fish sandwich?

Here’s a look at how many calories you can expect to burn from various activities:

• 30 minutes of walking: 100 calories
• 30 minutes of jogging: 300 calories
• 30 minutes of swimming laps: 250 calories
• 45 minutes of light cycling: 300-400 calories

To burn off the full 390 Filet-O-Fish calories, plan on about 45-60 minutes of brisk walking, 35 minutes of jogging, or 45 minutes of swimming laps. Or opt for a longer bike ride or try other cardio machines like the elliptical.

Combining your Filet-O-Fish with a healthy side salad and 17 oz water (0 calories) instead of fries and soda can also help reduce the meal’s calorie load.

The Bottom Line

When it comes to fast food fish sandwiches, the McDonald’s Filet-O-Fish clocks in at 390 calories. While not the lowest calorie menu item, it contains fewer calories than many burgers and fried chicken sandwiches. By customizing your order and pairing it with lower calorie sides and drinks, you can enjoy your Filet-O-Fish while maintaining a balanced calorie intake. Add some extra activity that day, and the Filet-O-Fish can be part of an overall healthy lifestyle.