How many calories are in Long John's fish?

A single piece of Long John Silver's battered fish typically contains around 250 to 260 calories, but the total can vary significantly based on the type of fish and preparation method. Understanding how many calories are in Long John's fish is the first step toward making informed decisions about your fast-food meal.

Quick Summary

The calorie count for Long John Silver's fish varies by preparation, with a single battered pollock piece averaging 250-260 calories and healthier, lower-calorie grilled options available. It's crucial to consider the entire meal.

Key Points

• Battered Fish Varies: A single piece of battered Alaskan pollock contains roughly 250-260 calories, depending on the exact preparation and serving size.

• Battered Cod is Lighter: Battered Alaskan cod is a slightly lower-calorie fried choice, with about 190 calories per piece.

• Baked Cod is Healthiest: Opting for the baked Alaskan cod is the lowest calorie option, at approximately 160 calories per fillet.

• Watch Side Dishes: The total calorie count of your meal can dramatically increase with side items like fries and hushpuppies, which add hundreds of extra calories.

• Consider the Whole Meal: A fish sandwich can contain 400 calories or more, especially with sauces, highlighting the importance of considering all components of your order.

• High Sodium Content: Most fried fish and associated sides at Long John Silver's also have a high sodium content.

Long John Silver's, a popular fast-food seafood chain, offers a variety of fish options that differ widely in nutritional content. The classic battered fish, fried to a golden crisp, is what the chain is best known for, but it's also where most of the calories and fat are hidden. For calorie-conscious diners, understanding the difference between battered and baked fish is essential.

Calorie Breakdown of Long John's Fish Options

Battered Fish Calories

The most recognizable menu item is the battered fish. The fish is typically Alaskan Pollock, known for its mild flavor and flaky texture. Multiple nutrition trackers and brand information indicate the following for a single piece:

• Battered Alaskan Pollock: Approximately 250-260 calories. The exact number depends on the portion size and batter application. A more detailed breakdown shows that this can come with around 15 grams of fat and 12 grams of protein.
• Battered Cod: The battered cod is slightly less caloric than the pollock, with one piece averaging around 190 calories. It contains less fat, around 11 grams, and more protein, at 15 grams, making it a slightly better option if fried fish is your craving.

Healthier Fish Options

For those seeking a healthier meal, Long John Silver's provides excellent lower-calorie alternatives that bypass the heavy batter and frying process. These are not always available at every location but are worth looking for.

• Baked Alaskan Cod: This is one of the best choices on the menu, clocking in at just 160 calories per piece. It provides a high amount of protein (36g) with minimal fat (1g) and sodium, making it a far superior choice for those watching their diet.
• Grilled Salmon: When available, the grilled salmon is another healthy option. A single piece contains around 110 calories, but it is also higher in healthy fats than the baked cod. It's a great source of omega-3 fatty acids.

Comparison Table: Battered vs. Healthier Fish

Item	Calories (per piece)	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Battered Alaskan Pollock	250-260	15-16	15-17	12	600-790
Battered Alaskan Cod	190	11	9	15	560
Baked Alaskan Cod	160	1	1	36	390
Grilled Salmon	110	(Higher)	(Lower)	(Higher)	(Lower)

How Your Meal Choice Affects the Final Calorie Count

Simply knowing how many calories are in Long John's fish is just one part of the nutritional puzzle. A full meal can easily double or triple the calorie count, thanks to popular side dishes and condiments.

The Side Dish Factor

• French Fries: A small serving of fries adds approximately 230 calories. A regular serving adds around 250 calories.
• Hushpuppies: A serving of two hushpuppies contains about 150 calories.
• Side Dishes: Even a small portion of onion rings can add over 400 calories.

Condiments and Toppings

• Tartar Sauce: A single packet of tartar sauce can add 40 calories.
• Fish Sandwiches: The crispy fish sandwich contains around 400 calories, but with added sauces and toppings, this number can climb even higher, as noted for the ultimate fish sandwich at 530 calories.

Making Healthier Choices at Long John's

If you want to enjoy a meal without derailing your diet, here are some practical tips and menu swaps.

1. Opt for Baked or Grilled Fish: Prioritize baked cod or grilled salmon over battered and fried fish.
2. Select Lighter Side Dishes: Instead of fries or hushpuppies, choose side items like seasoned green beans or rice.
3. Use Sauces Sparingly: Be mindful of creamy sauces, which are high in fat and calories. A squeeze of lemon juice or malt vinegar is a nearly zero-calorie flavor enhancer.
4. Create a Balanced Meal: Pair a baked fish fillet with a low-calorie side and a water or unsweetened iced tea to keep your meal in check.

Conclusion

The calories in Long John Silver's fish vary dramatically depending on the preparation. While the famous battered fish offers a classic, indulgent experience, it comes with a significantly higher calorie and fat content. By opting for baked or grilled alternatives, or by being mindful of your side dishes, you can enjoy a lighter, more nutritious meal. A single piece of battered pollock sits around 260 calories, while a baked cod fillet is closer to 160. Making simple swaps can have a huge impact on your overall calorie intake. For more detailed nutrition information, you can always check the official company website or reputable nutrition tracking sites. Source: Verywell Fit.

Best Healthy Menu Swaps

• Grilled Salmon Taco: Provides a lower-calorie, more balanced option compared to the heavier Baja fish taco.
• Baked Alaskan Cod: Significantly lower in calories and fat than battered versions.
• Seasoned Green Beans: A smart side dish choice with only 25 calories per serving.
• Rice: A modest side with a reasonable calorie count compared to fried options.
• Water or Unsweetened Tea: Zero-calorie beverages to pair with your meal.

By keeping these simple substitutions in mind, you can navigate the menu at Long John Silver's more healthfully.

Frequently Asked Questions

How many calories are in a battered Alaskan Pollock from Long John's?

A single piece of battered Alaskan pollock from Long John Silver's contains approximately 250 to 260 calories. This can vary slightly depending on the preparation.

Is the baked cod from Long John Silver's a healthier option?

Yes, the baked Alaskan cod is a significantly healthier option. It has about 160 calories per piece, a high protein count (36g), and very low fat (1g) compared to its battered counterparts.

How do fried side dishes affect my total calorie intake?

Fried side dishes can greatly increase your total calorie intake. For example, a small serving of French fries adds around 230 calories, while two hushpuppies add 150 calories.

How many calories are in a Long John Silver's Crispy Fish Sandwich?

The Crispy Fish Sandwich from Long John Silver's contains about 400 calories. This count does not include any additional toppings or sauces you might add.

What's a low-calorie alternative to the battered fish?

The best low-calorie alternative to battered fish is the baked Alaskan cod. Another excellent option, if available, is the grilled salmon or a grilled salmon taco.

What adds the most calories to the battered fish at Long John's?

The frying process and the heavy batter add the most calories and fat to the fish. Switching to a baked or grilled preparation eliminates most of this added content.

Are there any healthy fish options besides baked cod?

Yes, aside from the baked cod, the grilled salmon is a great healthy choice. A grilled salmon taco is another good option for a smaller, well-balanced meal.