7 Fast Food Fish Sandwiches, Ranked by Dietitians (2024)

IF YOU ARE ANYONEskip meat on Friday for religious reasons, or embrace one morepescatarian lifestylefast food all year roundvissandwiches are there for you.

That said, some of themvissandwich servedFast foodjoints are healthier than others, dietitians say. So knowing what the different options are like nutritionally can help you decide which one to order.

“It's always nice to know what the healthy options are when you're in a pinch and need something quick at a drive-thru,” saysAutumn ray, L.D.N., nutrition specialist atHope well-beingI Los Angeles.

Depending on the fast food restaurant, this sometimes includes a fish sandwichhealthiest menu items- but not always. Fish could be one of thempoorest protein sourcesround, but fast food fishsandwichtend to be fried, which can add empty calories. Plus,researchhas linked fried foods to cardiovascular problems, inflammation and other health risks.

In fact, "If you're choosing between a fast-food burger and a fast-food fish sandwich, the burger is usually the better option because it's not battered and fried," saysBridget MacDonald, RDN, a health coach atWelcyon.

But if you plan on ever eating a fast-food fish sandwich, dietitians shared their thoughts on some of the options.

Here's their ranking of the best to worst fast food fish sandwiches (excluding sides or drinks):

1. McDonald's Filet-O-Fish

McDonald's has served the iconicFilet-O-Vissince 1965, and it's one of the healthier fast food fish sandwiches out there. It is the lowest in calories and sodium compared to the others, saysYelena Wheeler, MPH, RDN, vanMIDSS.

It's also lower in sugar and carbs and has a "decent amount" of protein (16 grams) and fiber (2 grams), Beam adds. Another thing to note, Wheeler says, is that the fish on the sandwich is Alaskan salmonsays the companyis "100% sourced from sustainable fishing."

Per sandwich: 390 calories, 16 g protein, 39 g carbohydrates (2 g fiber, 5 g sugar), 19 g fat, 580 mg sodium

2. Long John Silvers Wild Alaska Pollock Sandwich

In terms of calories, yesVild Alaska Pollock-sandwichis similar to Filet-O-Fish. But it contains more than twice as much sodium.

“The amount of sodium in just one sandwich makes it a tough no for anyone who needs to reduce or limit sodium,” saysKimberly Gomer, RD, LDN, nutrition director atBody Beautiful Miami.

The protein content is decent, but with just one gram of fiber you also eat a lot of empty carbohydrates, which are only increased by the deep fryer.

Gomer adds that Long John Silver's serves severalgrilled fish products, which are solid options.

400 calories, 14 g protein, 14 g protein, 44 g carbs (1 g fiber, 0 g sugar), 16 g fat, 1,230 mg sodium

3. Arby's Crispy Fish Sandwich

And it's one of the highest in protein, but it's also bigger than some other sandwiches, Gomer says. It contains more carbohydrates (much of which are sugar) and also calories.

566 calories, 20 g protein, 65 g carbs (3 g fiber, 9 g sugar), 25 g fat, 986 mg sodium

4. Crispy fish sandwich with checkers

OfCrispy fish sandwichat Checkers/Rally's is nutritionally comparable to the Arby's fish sandwich, but contains less protein and fiber. It's also on the high side for sugar (credit the bun).

Gomer adds that the lower fiber and protein count won't fill you up as much as other fish sandwich choices, and that may tempt you to overeat.

530 calories, 15 g protein, 52 g carbs (2 g fiber, 8 g sugar), 29 g fat, 760 mg sodium

5. Culver's North Atlantic Cod Fillet Sandwich

Unlike most other fish sandwiches,Culversversion is made with cod. MacDonald says cod (although it looks like shellfish) contains slightly more protein and vitamins and minerals such as B vitamins, iron, potassium and zinc.

And while the protein count is solid, there are too many empty carbs and not enough fiber in this sandwich to keep you feeling full for long.

600 calories, 27 g protein, 49 g carbs (1 g fiber, 6 g sugar), 33 g fat, 750 mg sodium

6. Burger King Big fish

It's low in fiber, high in sugar, and threatening on sodium content if you're concerned about sodium content. The protein content is okay, but it also contains a lot of empty carbohydrates.

570 calories, 18 g protein, 55 g carbs (2 g fiber, 9 g sugar), 30 g fat, 1,275 mg sodium

7. Captain D's giant fish sandwich

Catching D'sHuge vissandwichis excessive.

The sandwich has about twice as many calories as other fish sandwiches, the carb count is increased, and the sodium content is... concerning.

“It may be delicious, but there are equally delicious, healthier options,” says Beam.

1,010 calories, 25 g protein, 82 g carbs (3 g fiber, 4 g sugar), 73 g fat, 1,940 mg sodium