How Many Carbs are in a McDonald’s Filet-O-Fish Sandwich?

McDonald’s Filet-O-Fish is a popular menu item that many customers enjoy. However, if you’re watching your carbohydrate intake, you may be wondering exactly how many carbs are in the classic Filet-O-Fish sandwich. I’ve done the research so you have the facts on the carb content of this McDonald’s menu staple.

An Overview of the McDonald’s Filet-O-Fish

The Filet-O-Fish sandwich has been on the McDonald’s menu since the early 1960s. It features a fried fish fillet made from wild-caught Alaska Pollock. The fish is topped with melted American cheese and tartar sauce, then served on a steamed bun.

Here are the basic components of a Filet-O-Fish sandwich:

• Fish fillet – breaded and fried pollock fish
• Bread – a steamed white flour bun
• Cheese – one slice of American cheese
• Tartar sauce – a creamy sauce with pickles and onions
• Lettuce – a few small shredded lettuce pieces

Some variations exist, like adding tomato or extra tartar sauce, but this is the traditional recipe.

Total Carbohydrates in a Filet-O-Fish Sandwich

According to McDonald’s nutrition information, a standard Filet-O-Fish sandwich contains a total of 38 grams of carbohydrates.

This number includes 2 grams of dietary fiber so the net carb count comes out to 36 net carbs per Filet-O-Fish sandwich.

To put this carb count into perspective, here’s how a Filet-O-Fish sandwich fits into different diet plans:

• Keto diet Too high at 36 net carbs for one sandwich, The keto recommendation is around 20-50 net carbs per day

• Paleo diet: The bun is off-limits, though the fish and tartar sauce could fit into a modified paleo diet.

• Gluten-free diet: The bun contains gluten, so it is not GF-friendly. A lettuce wrap could be substituted.

• Vegetarian/vegan diet: Not suitable due to the fish. A veggie sandwich would be recommended instead.

So in most cases, the Filet-O-Fish is quite high in carbs, especially for low-carb diets like keto. Modifications would be needed to fit it into carb-conscious diet plans.

Where are the Carbs Found in a Filet-O-Fish?

Of the 38 total carb grams, the vast majority come from a single source – the bun.

• The white flour bun accounts for about 36 grams of carbs. This includes 2 grams of fiber.

• The tartar sauce contributes around 2 grams of carbohydrates.

• The fish fillet and cheese add minimal carbs.

So the bun is really packing in the carbs! A plain Filet-O-Fish without the bun would be very low-carb.

How Many Carbs in Each Part of a Filet-O-Fish?

Here is the approximate carb breakdown for each component:

• Fish fillet: Less than 1 gram of carbs
• Bun: 34-36 grams of carbs
• Cheese slice: Less than 1 gram of carbs
• Tartar sauce: Around 2 grams of carbs
• Lettuce: Less than 1 gram of carbs

As shown, the steamed white flour bun provides over 90% of the sandwich’s total carbohydrates.

Does McDonald’s Offer Low-Carb Options?

If you’re limiting carbs, what are some lower-carb alternatives at McDonald’s? Here are a few suggestions:

• Bunless Filet-O-Fish – Order it without the bun to save 34+ carbs.

• Grilled chicken sandwich – Get it plain with no bun to lower carbs.

• Salads – Try a Southwest Grilled Chicken or Bacon Ranch salad. Avoid high-carb toppings.

• Egg McMuffin – Ditch the muffin and eat just the egg and meat.

• Sausage patties – A hotcake-free sausage patty is just 2 net carbs.

• Yogurt parfait – Choose the yogurt and berry parfait for around 12 carbs.

Overall it takes some customization, but you can find lower-carb options at McDonald’s with a little creativity.

How to Order a Lower-Carb Filet-O-Fish

If you want to enjoy a Filet-O-Fish but cut the carbs, here are some tips:

• Request no tartar sauce to remove 2 carbs

• Ask for extra lettuce and tomato for more volume

• Skip the bun entirely and eat as open-faced

• Substitute a ‘protein-style’ lettuce wrap bun

• Order just the fish fillet a la carte

• Add a side salad in place of fries for volume

Most locations should be able to accommodate these customizations upon request. You can also use the McDonald’s nutrition calculator online to compare options.

Does Cooking Method Affect the Carb Count?

All nutrition info provided is based on the original fried Filet-O-Fish sandwich. However, McDonald’s recently added a grilled version to some menus.

The grilled preparation likely has slightly fewer carbs thanks to lower oil absorption. But the difference would be very minor since the bun still dominates the carb count.

Overall, the cooking method – fried vs. grilled – does not significantly alter the carb content.

Low-Carb Tartar Sauce Alternatives

The tartar sauce contributes about 2 grams of carbs per sandwich. To reduce carbs further, try these tartar sauce substitutions:

• Mayonnaise – Adds creaminess without carbs or sugar.

• Greek yogurt – Boosts protein, cuts carbs.

• Avocado – For added smoothness and nutrition.

• Olive oil & lemon – Provides richness and acidity.

• Pesto – For an herby flavor instead of briny pickled taste.

• Mustard – Spicy varieties lend lots of flavor without carbs.

So getting creative with sauces can slightly improve the nutrition profile. But the biggest impact comes from replacing the bun.

Does Preparation Style Change the Carb Amount?

The McDonald’s nutrition information is based on sandwiches assembled as they are typically served in-store. However, there are some alternate preparation styles that may alter the carb content:

• Chopped/cut up – This shouldn’t affect carbs if all ingredients are still included.

• Lettuce wrap – Replaces the bun, removing 30+ carbs.

• Open faced – Eliminates one layer of bun, reducing carbs if eaten this way.

• No bun/sauce – Skipping the bun and sauce would significantly reduce carbs.

The way you assemble or deconstruct the sandwich can result in a lower net carb intake, most notably when eliminating the bread.

Does Size Change the Carb Count?

The standard nutrition stats are based on the regular sandwich. However, McDonald’s sometimes offers limited-time versions:

• Double Filet-O-Fish – Adds a second fish patty and likely doubles the carbs.

• Big Fish sandwich – A larger fillet on a bigger bun likely increases carb count.

So when evaluating size variants, expect the carb count to scale accordingly with any extra fish or larger buns. Refer to the posted nutrition to be sure.

Which Menu Items Have More Carbs Than Filet-O-Fish?

To put the Filet-O-Fish carbs into context, here are some menu items with even higher carbohydrate counts:

• Big Mac: 45g carbs

• Quarter Pounder with Cheese: 41g carbs

• Crispy Chicken Sandwich: 41g carbs

• French fries (medium): 64g carbs

• Hash browns: 37g carbs

• Chicken McNuggets (10 piece): 33g carbs

• Vanilla Shake (medium): 103g carbs

The moral of the story? Stick to bunless burgers, salads, or grilled chicken if you’re eating low-carb at McDonald’s.

Should You Worry About Carbs If Not On A Diet?

Regardless of whether you’re actively limiting carbs, understanding nutrition information is helpful for making informed choices for health.

Being aware of carb content allows you to balance your meals appropriately throughout the day. You can also substitute lower-carb sides like salads if you want to offset a higher-carb sandwich.

Making mindful choices based on nutrition facts leads to better overall eating habits. But obsessing over carbs or nutrients is unnecessary if you’re not following a special diet.

The Bottom Line on Filet-O-Fish Carbs

So how many carbs are in a