Is fish and chips healthy or unhealthy? The surprising truth about this classic takeaway

November 6, 2025 •

4 min read

Despite its reputation as a greasy indulgence, some studies indicate that a typical portion of deep-fried fish and chips may contain fewer calories and less fat than other popular fast-food meals, such as a large pizza or a kebab. This surprising detail highlights why simply labeling fish and chips as 'unhealthy' is misleading and emphasizes that its health profile depends heavily on preparation and context.

Quick Summary

The healthiness of fish and chips depends on preparation and portion size. While the core ingredients offer nutrients, deep-frying adds significant calories and unhealthy fats. The nutritional quality can be improved with different cooking methods and mindful consumption.

Key Points

Deep-Frying is the Key Issue: The cooking method dramatically increases the meal's calorie, unhealthy fat, and sodium content, despite the healthy origins of the ingredients.
Fish Offers Key Nutrients: The fish itself is a great source of high-quality protein and beneficial omega-3 fatty acids, important for heart and brain health.
Healthier Alternatives Exist: Opting for baked, grilled, or air-fried fish and oven-cooked chips can drastically reduce calories and fat while retaining flavor.
Portion Control is Important: Even a healthier version should be consumed in moderation, and smaller portions are always a smart choice.
Balance is Crucial: As an occasional meal, fish and chips can fit into an overall healthy diet. The key is focusing on balanced eating the majority of the time.
Add Nutritious Sides: Pairing the dish with a side of mushy peas, steamed vegetables, or a fresh salad can boost fiber and nutrient intake.

The Nutritional Breakdown: Deconstructing Fish and Chips

To understand whether the classic combination of fish and chips is healthy or unhealthy, it's essential to break down the meal into its core components: the fish and the potatoes. Both ingredients offer valuable nutrients, but the method of cooking drastically alters their final nutritional profile.

The Good: Nutrient-Rich Ingredients

Individually, both fish and potatoes are highly nutritious.

Fish: As the primary protein source, fish is packed with high-quality protein, essential for building and repairing tissues. White fish, like cod or haddock, is generally lean. More importantly, fish is one of the best dietary sources of omega-3 fatty acids, which are critical for heart and brain health. Omega-3s can help reduce inflammation, lower triglycerides, and may lower the risk of heart disease. Fatty fish like salmon, while not typically used in traditional fish and chips, offers even higher levels of these beneficial fats.
Potatoes: The potato is a complex carbohydrate that provides energy, potassium, and Vitamin C. It also contains dietary fiber, which is important for digestive health. The way potatoes are prepared, however, determines how much of these nutrients are retained and how many unhealthy elements are added.

The Bad: The Impact of Deep-Frying

The deep-frying process, the traditional preparation method for both the fish and the chips, is the main reason this meal can be classified as unhealthy.

High in Calories and Unhealthy Fats: When submerged in hot oil, food absorbs a large amount of fat while losing water. This significantly increases the calorie and fat content. The type of oil used is also a factor, as repeated heating can lead to the formation of trans fats, which are linked to heart disease. A single serving from a chip shop can have between 600 and over 1,500 calories, depending on the portion size.
High Sodium Content: The generous sprinkling of salt typically added to fish and chips further increases its unhealthy aspect. High sodium intake is a major contributor to high blood pressure, which is a risk factor for heart disease and kidney problems.
Potential Harmful Compounds: Frying at high temperatures can produce harmful compounds like acrylamide, particularly in starchy foods like potatoes. Acrylamide is a probable human carcinogen, although the levels in food vary widely based on preparation. Reusing frying oil can also create toxic by-products.
Nutrient Loss: Deep-frying at high heat can cause a reduction in some vitamins, like Vitamin C, though minerals are generally well-preserved.

The Comparison: Traditional vs. Healthy Options

Here is a side-by-side look at the nutritional differences between a typical deep-fried serving and a healthier, homemade version:


Feature	Traditional Deep-Fried Version	Healthy Homemade Version
Cooking Method	Deep-fried in hot oil, often reused.	Baked or air-fried with minimal oil.
Fat Content	High in saturated and trans fats from frying oil.	Significantly lower fat content, particularly saturated and trans fats.
Calorie Count	Can be very high, often exceeding 1,000 calories for a large portion.	Substantially lower calories due to less oil absorption.
Nutrients	Valuable nutrients from fish and potatoes are present, but the dish is calorically dense.	Preserves more vitamins due to gentler cooking and avoids unhealthy by-products.
Sodium Level	Often high due to added salt.	Controlled, as salt is added to taste at the table.

Making Healthier Choices

Enjoying fish and chips doesn't have to mean sacrificing your health. With a few simple modifications, you can transform this classic meal into a healthier option.

Here are some tips for a healthier plate:

Change the cooking method: Instead of deep-frying, opt for baking, grilling, or air-frying the fish and chips. This dramatically reduces the amount of oil absorbed.
Reduce the batter: Skip the thick batter entirely or use a lighter coating like breadcrumbs, which absorb less fat. For fish, ask for grilled or steamed options if available at a takeaway shop.
Control the portions: Share a portion of chips instead of having a whole one to yourself. Portion control is a key strategy for managing calorie intake.
Add nutrient-dense sides: Complement your meal with healthier sides. Traditional mushy peas are a good source of fiber, but a fresh garden salad or steamed vegetables are also excellent additions.
Watch the salt: Be mindful of added salt. Adding it yourself allows you to control the amount, and for children, it's best to leave it off entirely.
Choose better oils: If you are frying at home, use healthier oils that are stable at high temperatures, like avocado or olive oil, in moderation. For takeaways, you don't always know the quality of the oil used, making homemade a safer bet.

Moderation and a Balanced Diet

Ultimately, the occasional enjoyment of traditional deep-fried fish and chips can fit into a healthy diet, provided the overall eating pattern is balanced. No single meal defines your health. Intuitive eating principles suggest that enjoying an occasional treat without guilt can help prevent cravings or overeating later. It's the regular, frequent consumption of deep-fried, high-fat foods that poses the most significant health risks. Making conscious, healthier choices most of the time is what truly matters for long-term well-being. By reserving the traditional version for a rare treat and making healthier substitutions the norm, you can have the best of both worlds.

Conclusion: A Matter of Preparation and Moderation

The verdict on whether fish and chips is healthy or unhealthy isn't a simple yes or no. The core ingredients provide valuable nutrition, including protein and omega-3 fatty acids from the fish and potassium and fiber from the potatoes. However, the traditional deep-frying preparation significantly increases the fat, calorie, and sodium content, turning a potentially healthy meal into a less-than-ideal choice for regular consumption. By opting for healthier cooking methods like baking or grilling, controlling portions, and balancing it with other nutrient-rich foods, you can enjoy a version of this classic that is much more aligned with your nutritional goals.

Healthier Homemade Fish and Chips recipe: https://www.nhs.uk/healthier-families/recipes/homemade-fish-and-chips/

Frequently Asked Questions

Comparisons show that a standard portion of deep-fried fish and chips may have fewer calories and less fat than many other fast-food options like a large pizza or a kebab. However, the healthiness depends on the preparation and specific nutritional content of each meal.

The main concerns are the high content of unhealthy fats (saturated and trans fats), high calories due to oil absorption, and potentially harmful compounds like acrylamide that can form during high-temperature frying, especially if the oil is reused.

To make a healthier version, you can bake, grill, or air-fry the fish and oven-cook the potatoes instead of deep-frying them. Using a light breadcrumb coating instead of thick batter and controlling the amount of salt also helps significantly.

Yes, you can. The key is moderation and balance. As an occasional treat, especially if you opt for a smaller portion or a healthier, homemade version, it can fit into a weight management plan. The overall pattern of your diet is what matters most.

Thicker-cut, traditional 'chippy' chips may absorb less fat than skinny fries because they have less surface area relative to their volume. However, both are still deep-fried in the traditional takeaway version, so healthier cooking methods are still recommended.

Fish is an excellent source of high-quality protein and is rich in omega-3 fatty acids, which are beneficial for heart and brain health, can lower blood pressure, and help reduce inflammation.

Yes, peeling off the greasy batter will help reduce the fat and calorie content of a deep-fried fish portion. However, some oil is still absorbed into the fish fillet itself.