Are Fish and Chips Healthier Than Burgers? A Nutritional Deep Dive

October 5, 2025 •

5 min read

According to research on takeaway meals, fish and chips are often considered a nutritionally superior choice compared to other popular fast foods, but the healthfulness depends heavily on preparation. This guide explores whether are fish and chips healthier than burgers, detailing the nutritional pros and cons of each fast-food classic.

Quick Summary

A nutritional comparison of fish and chips versus burgers reveals that while fish offers a nutritional advantage, preparation methods and condiments play a critical role in overall healthfulness. Lean fish provides better protein and healthy fats, but deep-frying and high-fat sauces can increase calories and fat. Burgers, particularly when lean and grilled, can also be a reasonable option. The healthiest choice ultimately depends on cooking method, ingredients, and portion size, not just the core components.

Key Points

Deep-frying is the enemy: The method of cooking, particularly deep-frying, adds significant fat and calories to both fish and chips and burgers, often negating any inherent nutritional benefits.
Fish offers intrinsic benefits: Lean fish, like cod, provides high-quality protein and beneficial omega-3 fatty acids, which are generally healthier than the saturated fat found in ground beef.
Preparation is key: Choosing grilled fish or a lean beef patty, instead of deep-fried options, is the most effective way to make a healthier fast-food choice.
Condiments and toppings matter: High-fat sauces (e.g., tartar, mayo), cheese, and bacon can add substantial unhealthy calories and fat to either meal.
Moderation is essential: Both fish and chips and burgers are best consumed as occasional treats within an otherwise balanced diet, rather than as a regular staple.
Veggies boost health: Adding extra vegetables, such as a side salad or mushy peas, can increase the fiber and nutrient content of either meal.

Fish and Chips vs. Burgers: A Nutritional Deep Dive

The enduring takeaway debate pits two heavyweights against each other: the classic fish and chips and the quintessential beef burger. The perception often is that because it contains fish, one is automatically healthier. However, a deeper look at the nutritional content and, critically, the preparation methods is essential to determine the real winner in terms of a healthier diet choice.

The Nutritional Breakdown

At the core, the differences in health benefits stem from the main ingredients: lean white fish and red meat (beef). Lean white fish, such as cod or haddock, is a fantastic source of high-quality, easily digestible protein and important vitamins like B12 and D. It also contains beneficial omega-3 fatty acids, which are great for heart health. A burger, usually made from ground beef, is also a good source of protein, along with iron, zinc, and B vitamins. However, ground beef often contains higher levels of saturated fat, especially if it is not a lean cut.

Here is a simple comparison of the core ingredients before cooking:

Fish (e.g., Cod)

Protein: High quality and easily digestible.
Fat: Low in overall fat, with beneficial omega-3s.
Micronutrients: Rich in vitamins B12, D, and various minerals.

Beef (e.g., Ground Beef)

Protein: Complete protein source.
Fat: Higher in saturated fat, especially in less lean cuts.
Micronutrients: Good source of iron, zinc, and B vitamins.

The Crucial Role of Preparation

This is where the contest gets complicated. Traditional fish and chips involve deep-frying battered fish and potatoes in oil. This cooking method dramatically increases the fat and calorie count. The batter soaks up a lot of the oil, and the frying process adds significant amounts of saturated fat. Conversely, a lean beef patty can be grilled, which adds minimal fat and preserves the inherent protein content. A grilled burger with fresh salad is a very different meal than a deep-fried one with cheese and mayonnaise.

Similarly, not all burgers are equal. A lean beef patty grilled and served on a whole-wheat bun with plenty of salad vegetables is a much healthier option than a triple-stacked burger with cheese, bacon, and high-fat sauces.

Comparing a Typical Fish and Chips Meal to a Burger Meal

Let's compare a standard battered fish and chip meal from a takeaway shop with a typical fast-food burger and fries meal. Nutritional values can vary widely based on portion size, cooking oil, and ingredients, but here is an approximation:


Nutrient	Battered Fish & Chips (Typical Portion)	Fast-Food Burger & Fries (Typical Combo)
Calories	~800-1000+ kcal	~800-1000+ kcal
Protein	High (~40-50g)	High (~30-40g)
Total Fat	High (~40-60g)	High (~40-60g)
Saturated Fat	High	High
Omega-3s	Present in the fish, but reduced benefit due to frying	Low to none
Sodium	High (from salt on chips and fish batter)	High (from processed meat, cheese, sauces, and fries)
Fibre	Low	Low
Vitamins/Minerals	Present, but diminished	Present

Strategies for Healthier Takeaway Choices

Regardless of which you choose, there are ways to make a healthier meal without giving up your favorite takeaway completely.

For Fish and Chips:

Choose grilled or baked fish: This eliminates the high-fat batter and soaking up of oil. Breaded fish can also be a slightly better option as it absorbs less fat.
Opt for thicker chips: Thicker-cut chips absorb less oil than thinner fries.
Add veggies: Mushy peas or a side salad can add valuable fiber and nutrients.
Reduce salt: Ask for no salt, and add a minimal amount yourself if desired.
Watch the portion size: Share a large portion or opt for a smaller one.

For Burgers:

Go grilled: Choose a grilled burger with a lean patty instead of a fried option.
Load up on veggies: Add extra lettuce, tomato, onions, and pickles for more nutrients and bulk.
Skip the extras: Avoid high-fat additions like bacon, extra cheese, and excessive mayonnaise.
Consider portion size: Stick to a single patty burger and consider skipping the large fries.

The Health Verdict: It's Complicated

In the traditional deep-fried sense, the battle is a stalemate, with both meals presenting high calories, fat, and sodium. However, the intrinsic nutritional value of fish (omega-3s, lower saturated fat) gives it a slight edge if the preparation is modified. By swapping the deep-fried components for grilled alternatives, fish and chips can be transformed into a genuinely healthier option. Similarly, a thoughtfully assembled burger can be a reasonable meal. Ultimately, the healthfulness of your meal lies in the preparation method and portion control, rather than simply what is between the bun or in the batter.

For most people, these takeaways are occasional treats, not dietary staples. Focusing on a balanced diet rich in whole foods, fruits, and vegetables is key. When you do indulge, making smarter choices can significantly reduce the potential negative health impacts.

Conclusion

Deciding if fish and chips or a burger is the healthier option is not as simple as it seems. While the fish itself offers superior nutrient content, especially heart-healthy omega-3s, the deep-frying process for both dishes can render them equally high in calories, saturated fat, and sodium. The key takeaway is that preparation method is the most critical factor. Choosing grilled fish with thick-cut chips and mushy peas is a far healthier meal than a double beef burger with cheese, bacon, and mayonnaise. For a balanced approach, both can fit into a healthy diet occasionally, but always prioritize grilling, smaller portions, and extra vegetables to maximize nutritional benefits and minimize health risks.

What to Eat for a Healthier Takeaway Meal

Grill, don't fry: Opt for grilled fish or a grilled chicken/lean beef patty instead of deep-fried, battered alternatives.
Add vegetables: Request a side of salad or mushy peas with your meal to boost fiber and nutrients.
Go easy on toppings: Avoid excess cheese, mayonnaise, and other high-fat sauces.
Control your salt: Ask for no added salt and sprinkle a small amount to taste.
Manage portion sizes: Consider a smaller portion or sharing to reduce overall calorie and fat intake.

Frequently Asked Questions

No, it's not always a healthier choice. The healthfulness depends heavily on the preparation method. Deep-fried, battered fish and chips can have a comparable calorie and fat count to a standard beef burger and fries. The healthier choice is typically a grilled fish meal or a lean, grilled beef burger with fewer high-fat additions.

Fish is generally better for heart health. Lean fish is lower in saturated fat than most ground beef and is a rich source of omega-3 fatty acids, which can help reduce the risk of heart disease.

To make fish and chips healthier, opt for grilled or baked fish instead of battered and deep-fried. Choose thicker-cut chips, which absorb less oil. Ask for a smaller portion, add a side of mushy peas or a salad, and use less salt.

For a healthier burger, choose a grilled, lean beef patty served on a whole-wheat bun. Maximize the vegetable toppings, and minimize or omit high-fat additions like cheese, bacon, and mayonnaise. Opt for a side salad instead of fries.

Yes, thinner fries and chips generally absorb more fat than thicker-cut ones. This is because thinner pieces have a greater surface area-to-volume ratio, leading to a higher oil absorption rate during frying.

No, the fish batter itself is not considered healthy. It is essentially empty calories that act like a sponge, soaking up a significant amount of oil during the deep-frying process, which dramatically increases the meal's fat and calorie content.

When ordering a takeaway, you can make healthier choices by asking for grilled or baked options, requesting less oil, and choosing sides like salads or steamed vegetables. You can also control your portion size and ask for high-fat condiments or salt on the side.