Are Fish and Chips Unhealthy? The Surprising Nutritional Reality

November 15, 2025 •

3 min read

According to the British Heart Foundation, the average portion of takeaway fish and chips can be high in fat and calories due to deep-frying. This raises a key question: are fish and chips unhealthy, or is their reputation for being junk food based on outdated assumptions? The answer lies in the details of preparation and consumption.

Quick Summary

Fish and chips can be a nutritious source of protein and omega-3s, but standard deep-fried preparations are often high in calories, saturated fat, and sodium. Mindful eating, portion control, and healthier cooking alternatives like baking can significantly reduce health risks while preserving the meal's appeal. Overall diet and preparation method determine the meal's impact.

Key Points

Deep-Frying is the Main Issue: The high fat, calorie, and sodium content in traditional fish and chips primarily stems from the deep-frying process, not the core ingredients.
Fish and Potatoes Have Nutrients: The fish provides high protein and omega-3s, while potatoes offer carbs, fiber, and vitamins, contributing to a more nutritious base than many other fast foods.
Cooking Method Matters: Baking, grilling, or air-frying the fish and chips dramatically reduces the overall fat and calorie content, creating a much healthier meal.
Mindful Moderation is Key: Consuming fish and chips as an occasional treat, rather than a regular staple, and practicing portion control is important for a balanced diet.
Add Healthy Sides: Pairing the meal with mushy peas or a side salad can boost the fiber and nutrient content, balancing the meal.
Watch the Salt: The salt content can be excessively high; asking for no added salt and seasoning yourself is a simple fix for reducing sodium intake.

The Nutritional Dilemma: Decoding Traditional Fish and Chips

Traditional fish and chips, a beloved classic, presents a complex nutritional profile. On one hand, the core ingredients—fish and potatoes—are naturally wholesome. Fish is an excellent source of high-quality protein and, depending on the type, beneficial omega-3 fatty acids, which are crucial for heart and brain health. Potatoes offer complex carbohydrates, fiber, potassium, and vitamin C. The problem, however, lies in the cooking method.

The Health Risks of Deep-Frying

Deep-frying in large vats of oil significantly changes the nutritional landscape of the meal. A typical serving can contain a high amount of calories, with some examples listing over 700 kcal. The oil used in frying, especially if it's high in saturated or trans fats, increases the meal's fat content considerably. A study published in The BMJ even linked frequent consumption of fried fish and shellfish to higher cardiovascular mortality risks in women. Additionally, a standard portion can contain a substantial amount of sodium, especially if extra salt is added, which can lead to high blood pressure.

The Healthier Option: Adapting a Classic

It is possible to enjoy a healthier version of fish and chips by modifying the preparation and portion sizes. Many modern takeaway shops and home cooks are adopting healthier techniques to mitigate the downsides of traditional deep-frying. Opting for grilled or baked fish drastically reduces the total fat and saturated fat content. Similarly, baking or air-frying chips instead of deep-frying them offers a satisfying crunch with much less oil.

Simple Switches for a Healthier Meal

Choose Thicker Chips: Thicker cut chips absorb less fat than their thinner counterparts during the frying process.
Add Vegetables: Pairing your meal with a side of mushy peas or a fresh salad adds fiber, vitamins, and minerals, making the meal more balanced.
Control the Salt: Asking for your fish and chips without salt and adding a minimal amount yourself is an effective way to control sodium intake.
Use Healthier Oils: If frying, using an oil with a higher smoke point and lower saturated fat content, like rapeseed oil, is a better choice.
Remove Excess Batter: A significant amount of the fat is soaked up by the batter, so removing some of it can help reduce calorie intake.

Traditional vs. Healthier Fish and Chips: A Comparison

To illustrate the nutritional differences, let's compare a traditional deep-fried meal with a homemade, healthier version.


Aspect	Traditional Deep-Fried Fish & Chips	Healthier Baked Fish & Chips (Homemade)
Cooking Method	Deep-fried in oil (potentially high in saturated/trans fat)	Oven-baked or air-fried with minimal oil
Calories	~700-850 kcal per average serving	~450-550 kcal (depending on oil and fish choice)
Saturated Fat	High (around 10-15g)	Low (typically less than 2g)
Omega-3s	Present in fish, but health benefits may be offset by frying	Present in fish, with benefits preserved by healthier cooking
Sodium	High, especially with added salt (over 1000mg)	Low, as you control the seasoning
Fiber	Moderate (from potatoes)	Higher (especially if you add veggies like mushy peas)

Conclusion: The Verdict on Fish and Chips

Ultimately, labelling fish and chips as definitively unhealthy is an oversimplification. While a standard deep-fried takeaway portion is undoubtedly high in fat, calories, and sodium, the dish itself contains fundamentally nutritious components. The health impact is not inherent but rather a product of preparation and portion size. By opting for baked or grilled fish, homemade or air-fried chips, and accompanying the meal with nutrient-rich sides like mushy peas or a salad, it can be a perfectly balanced and satisfying part of a healthy diet. The key, as with most things, is moderation and mindful choices. Enjoying fish and chips as an occasional treat from a reliable chippy, or preparing a healthier version at home, allows you to enjoy this national classic without compromising your health. For more on healthy eating guidelines, consider visiting the British Heart Foundation website, a reliable source for cardiovascular health advice.

Frequently Asked Questions

No, fish and chips are not always unhealthy. The healthiness depends heavily on the preparation method. Baked or grilled fish with oven-baked chips is a much healthier option than the traditional deep-fried version.

The high saturated and trans fat content from deep-frying and the high amount of sodium added to the meal are the primary factors making traditional fish and chips unhealthy.

Yes, they can be part of a healthy diet if consumed in moderation and prepared with healthier cooking techniques. The key is balance and mindful eating.

Healthy alternatives include oven-baking or air-frying potatoes or sweet potatoes with a minimal amount of oil.

Mushy peas or a fresh side salad are excellent, healthy additions that boost fiber and nutrients, balancing out the meal.

Yes, a doctor revealed that battered sausages are often much more unhealthy than battered fish. Sausages are typically higher in processed meat, saturated fat, and calories, especially when coated in batter and deep-fried.

To reduce calories, you can ask for a smaller portion of chips, remove some of the fatty batter from the fish, and add your own salt instead of relying on the shop's potentially high-sodium seasoning.