Is Fried Fish as Bad as Fried Chicken? A Comprehensive Nutritional Diet Guide

November 3, 2025 •

4 min read

According to a 2019 study published in the British Medical Journal, frequent consumption of fried foods, particularly fried chicken and fried fish/shellfish, was linked to a higher risk of all-cause and cardiovascular mortality. But is fried fish as bad as fried chicken, or are there nutritional nuances to consider?

Quick Summary

This article compares the nutritional profiles of fried fish and fried chicken, explaining how the frying process fundamentally alters their health impact. It highlights the degradation of healthy omega-3 fats in fish and the addition of saturated and trans fats to both, concluding that preparation method is the most critical health determinant.

Key Points

Frying negates benefits: High-heat frying damages the beneficial omega-3 fats in fish, cancelling out a major nutritional advantage over chicken.
Calories are added universally: The frying process adds a significant amount of extra calories and fat to both fish and chicken, making both options high in energy density.
Unhealthy fats are a shared risk: Both fried fish and fried chicken expose you to unhealthy saturated fats and potentially harmful trans fats, especially if oil is reused.
Healthier alternatives are key: Baking, grilling, air-frying, or steaming are far healthier cooking methods that preserve nutrients without adding excessive unhealthy fat.
Method matters more than protein: When comparing fried options, the method of preparation is a much more significant factor for your health than whether you are eating fish or chicken.
Both linked to mortality: Research has shown that frequent consumption of both fried fish and fried chicken is associated with increased all-cause and cardiovascular mortality, particularly in women.

The Fundamental Impact of Frying on Food

Frying fundamentally alters the nutritional composition of any food. While both fish and chicken offer valuable protein and nutrients in their raw or un-fried states, the process of deep-frying subjects them to high temperatures and large amounts of oil, leading to several negative health consequences.

Increased Calories and Unhealthy Fats

When submerged in hot oil, foods absorb fat, dramatically increasing their calorie density. For example, a 100g fillet of baked cod contains around 105 calories, but that same amount becomes approximately 200 calories when deep-fried. A batter or flour coating further increases this caloric load. Beyond the sheer increase in fat, the type of fat is a major concern. Cooking oils, especially when reused multiple times in restaurants, can form harmful trans fats. These artificial trans fats raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol, significantly increasing heart disease risk.

Formation of Harmful Compounds

High-temperature cooking methods like frying can lead to the creation of toxic substances. For instance, acrylamide is a chemical that can form when starchy foods are fried, and is considered a potential carcinogen, though more research is needed on its effects in typical dietary amounts. Frying also produces Advanced Glycation End-products (AGEs), which are linked to oxidative stress and inflammation.

Comparing the Fried Proteins: Fish vs. Chicken

The question of whether fried fish is 'better' than fried chicken depends heavily on what you start with and how it's prepared. While uncooked, fish often has a healthier profile due to high levels of omega-3 fatty acids, this benefit is largely compromised by frying. Conversely, frying chicken adds significant saturated fat, especially when prepared with the skin.

Omega-3 Degradation in Fried Fish

One of the main health reasons to eat fish is its rich omega-3 fatty acid content, which is crucial for heart and brain health. However, these delicate polyunsaturated fats are highly sensitive to heat. Studies have found that frying tuna can destroy 70–85% of its omega-3 content. This means that a healthy fish like salmon, rich in omega-3s when baked or grilled, loses its primary health advantage when subjected to high-heat frying.

Saturated Fat and Calories in Fried Chicken

Chicken, particularly with the skin on, already contains saturated fat. Frying, especially deep-frying, adds even more fat and calories from the cooking oil. While the protein content remains, the added fat significantly increases the calorie count. For those with high cholesterol or heart health concerns, the combination of saturated fat from the chicken and potentially trans fats from reused cooking oil makes fried chicken a higher-risk choice.

Comparison: Fried Fish vs. Fried Chicken


Feature	Fried Fish (e.g., Cod)	Fried Chicken (e.g., Breast with skin)
Starting Profile (Uncooked)	Lower in saturated fat, higher in beneficial omega-3 fatty acids.	Higher in saturated fat, good source of protein, iron, and zinc.
Calorie Count (After Frying)	Significantly higher due to oil absorption (approx. 200 calories per 100g).	Significantly higher due to oil absorption and added fat from skin (approx. 320 calories per 100g).
Fat Type	Absorbs unhealthy fat from frying oil; healthy omega-3s are largely degraded by heat.	Absorbs unhealthy fat from frying oil, adds saturated fat from skin. Possible trans fats from reused oil.
Nutrient Impact	Destroys heat-sensitive omega-3s and some vitamins. Adds calories and unhealthy fats.	Adds significant saturated fat and calories. Preserves protein but at a high-fat cost.
Associated Health Risk	Linked to higher risk of cardiovascular mortality, negating many of the benefits of eating un-fried fish.	Linked to higher risk of all-cause and cardiovascular mortality.
Overall Health Score (Frying)	Poor: The process largely negates the nutritional benefits of the fish.	Poor: The process adds significantly to the already present saturated fat.

Healthier Alternatives to Frying

Simply avoiding fried foods is the healthiest option, but if you're craving the crispy texture, there are much better alternatives. Here are some options:

Baking or Roasting: Both fish and chicken can be baked or roasted in the oven with minimal oil. This method helps to retain more of the natural nutrients and flavors while avoiding the excessive fat absorption of frying.
Grilling: Grilling allows excess fat to drip away from the meat, and you can achieve a delicious flavor using herbs and spices instead of heavy batters and oils.
Air-Frying: Air-frying uses hot, circulating air to create a crispy texture with significantly less oil than traditional deep-frying. This is a great way to satisfy a craving for 'fried' food without the major health downsides.
Steaming or Poaching: These methods involve cooking with water or broth at lower temperatures, effectively preserving nutrients and keeping the meat moist and tender.

Conclusion: The Preparation is Paramount

In the debate of 'Is fried fish as bad as fried chicken?', the answer is that the frying process is the main culprit, rendering both options significantly less healthy than their baked, grilled, or steamed counterparts. While fish starts with a healthier nutritional profile, the high heat of frying destroys its primary benefit (omega-3 fatty acids) and adds unhealthy fats, effectively putting it on a similar, risky health footing as fried chicken. The key takeaway is that the preparation method matters far more than the base ingredient when it comes to fried foods. For optimal health, reserve deep-fried meals for rare occasions and embrace healthier cooking techniques to enjoy the nutritional benefits of both fish and chicken. For more information on healthier eating, you can consult resources like the American Heart Association.

Frequently Asked Questions

While the initial fish is healthier due to its omega-3 content, frying can destroy up to 85% of these beneficial fats. The absorbed frying oil adds unhealthy fats, bringing its overall health profile much closer to that of fried chicken.

From a cardiovascular health perspective, both are bad choices. The high levels of saturated and trans fats in both options can contribute to high cholesterol and increase the risk of heart disease. Research has found links between both frequent fried fish and fried chicken consumption and higher heart-related mortality.

Yes, artificial trans fats, which can form when oils are reused at high temperatures, are considered worse for heart health than saturated fats. They increase 'bad' LDL cholesterol and decrease 'good' HDL cholesterol, making them a significant risk factor.

Pan-frying is generally healthier than deep-frying because it uses less oil and lower temperatures. However, it still adds fat and calories to your food and is less healthy than methods like baking, grilling, or air-frying.

To achieve a crispy texture with minimal health risk, consider using an air-fryer. Air-fryers circulate hot air to 'fry' food with a fraction of the oil used in traditional frying, resulting in a similar crispy outcome.

Yes, the type of oil matters. Oils high in monounsaturated or saturated fats (like olive or coconut oil) are more stable at high temperatures than polyunsaturated oils (like canola or soybean). However, any fried food will still be high in calories and fat.

Occasional consumption of either is less harmful than frequent intake. The health risks associated with fried foods are primarily linked to regular, high-frequency consumption. For a balanced diet, it's best to treat all fried foods as an occasional treat.