The Nutritional Breakdown of Arby's Fish Sandwiches
When considering if a fast-food item is healthy, it is essential to look beyond the general perception and dive into the specific nutritional facts. While a baked or broiled fish fillet is often a healthy choice, the way Arby's prepares its fish sandwich—breaded and deep-fried—changes the nutritional profile significantly. The addition of creamy tartar sauce and a sesame seed bun further pushes the sandwich away from being a low-calorie or low-sodium option.
Analyzing Calories, Fat, and Sodium
For most dieters, the first numbers to check are calories, fat, and sodium. The standard Crispy Fish Sandwich from Arby's contains approximately 570 calories, with 25 grams of fat and nearly 995-1010mg of sodium. The fat content, which is 32% of the daily value, is particularly high for a single meal. A significant portion of these calories and fat comes from the breading and the oil used for frying. For individuals watching their salt intake, the high sodium level is also a major concern, representing almost half of the recommended daily limit.
Carbohydrates and Protein
While the sandwich does offer a good source of protein, typically around 21-22 grams, this is offset by the high carbohydrate count, which is around 63-65 grams. A large portion of these carbs comes from the white flour bun and the breading on the fish fillet, providing minimal dietary fiber, often just 2-3 grams per sandwich. Compared to a piece of grilled fish, the nutritional benefits are diminished by the high processing of the other components.
More Than Just Crispy: Ingredients to Consider
The ingredients list for the Crispy Fish Sandwich includes a fried Alaskan pollock fillet, tartar sauce, and a sesame seed bun. The fish itself is wild-caught Alaskan pollock, a common and relatively sustainable choice for fast-food chains. However, the frying process and the type of oil used can add unwanted fats. The tartar sauce is another contributor to the calorie and fat count, often made with mayonnaise and other additives. Even the bread, a standard sesame bun, adds to the carbohydrate load.
Comparison: Arby's Fish Sandwich vs. Other Fast-Food Options
To put Arby's fish sandwich into perspective, let's compare its nutritional profile to other popular fast-food fish sandwiches. The data below is for standard, classic versions of each sandwich.
| Feature | Arby's Crispy Fish | Burger King Big Fish | McDonald's Filet-O-Fish |
|---|---|---|---|
| Calories | 570 | 561 | 390 |
| Fat (g) | 25 | 29 | 21 |
| Sodium (mg) | 995-1010 | 872 | 540 |
| Carbs (g) | 65 | 53 | 39 |
| Protein (g) | 21-22 | 23 | 18 |
As the table shows, the Arby's Crispy Fish Sandwich is one of the higher-calorie, higher-sodium options compared to Burger King and McDonald's versions. While its protein count is comparable, the overall nutritional balance is less favorable. The smaller size of the Filet-O-Fish makes it a lower-calorie option, while the Burger King Big Fish is a closer competitor in size and nutritional stats to Arby's.
Making a Healthier Choice
If you find yourself at Arby's and still want to enjoy a fish sandwich while making a healthier choice, there are several modifications you can make:
- Hold the sauce: The tartar sauce is a significant source of fat and calories. Asking for no sauce, or a very light amount, can cut hundreds of milligrams of sodium and many calories.
- Opt for customization: Consider asking for extra lettuce and tomato if available, as they add minimal calories but provide some nutrients and a satisfying crunch.
- Choose a different bread: While not always an option, a whole wheat bun would be preferable to a standard white sesame bun, but this is often not available in fast food. A low-carb option would be to discard the bun altogether and have the fillet in a lettuce wrap.
- Split the meal: If you are dining with someone, consider splitting the sandwich to cut your portion size in half.
- Pair wisely: Skip the curly fries or other high-calorie side items. A side salad or just the sandwich alone is a much healthier choice.
Conclusion
So, is Arby's fish sandwich healthy? While it offers protein from Alaskan pollock, the answer is generally no. The deep-fried fillet, high-calorie bun, and generous serving of tartar sauce result in a meal high in calories, fat, and sodium, and low in beneficial fiber. It should be considered an occasional treat rather than a healthy dietary staple. For a truly healthy fish option, a broiled or baked fillet prepared at home or ordered from a restaurant with healthier cooking methods is the best choice. When indulging in fast food, being mindful of the nutritional information and making smart modifications, like skipping the sauce and heavy sides, can help mitigate some of the negative health impacts.
For more detailed nutritional information, consult the official Arby's nutrition guide: Arby's Nutritional and Allergen Information FEB 2025.
