Is it okay to have fish and chips once a week?

November 5, 2025 •

3 min read

According to a 2018 study published in the Journal of Internal Medicine, women who consume fried fish just once a week may face increased health risks, while baked or boiled fish offers significant benefits. So, is it okay to have fish and chips once a week? The answer depends heavily on preparation, portion size, and the balance of your overall diet.

Quick Summary

This article explores the health implications of eating fish and chips weekly. It discusses the nutritional pros and cons of the traditional takeaway and offers balanced insights. Discover how preparation methods and diet balance impact the healthfulness of this popular dish.

Key Points

Moderation is key: Enjoying fish and chips once a week is fine for most people, but context within your overall diet is crucial.
Watch the preparation: Deep-frying adds significant calories and unhealthy fats, while baking or air-frying is a much healthier alternative.
Balance is vital: A healthy, balanced diet filled with fruits, vegetables, and lean protein can easily accommodate an occasional portion of fish and chips.
Source of nutrients: The fish provides high-quality protein and beneficial omega-3s, even in its fried form, though healthier cooking methods maximize benefits.
Mind your portions: Reduce overall calorie and fat intake by opting for a smaller portion or sharing, and by adding a side salad.
Consider the consequences: Frequent consumption of deep-fried food is linked to higher health risks, so making healthier substitutions is a smart choice long-term.

The Double-Edged Nature of Fish and Chips

Fish and chips, a beloved classic, presents a nutritional paradox. On one hand, the fish itself is an excellent source of high-quality protein and beneficial omega-3 fatty acids. Oily fish like mackerel or salmon, though less common in traditional chip shops, are especially rich in these heart-healthy fats. On the other hand, the deep-frying process and significant portion of high-fat chips can introduce a substantial amount of calories, saturated fats, and potentially harmful compounds.

The Health Benefits of Fish

Protein: Fish provides high-quality, complete protein, essential for muscle repair, organ function, and overall body maintenance.
Omega-3 Fatty Acids: Fatty fish is a top source of EPA and DHA, omega-3 fatty acids crucial for brain function, heart health, and reducing inflammation. Even non-oily white fish contain some omega-3s.
Vitamins and Minerals: Fish is packed with essential nutrients like Vitamin D, B vitamins (especially B12), and minerals such as iodine, selenium, and iron.

The Downsides of Deep-Frying

High Fat and Calorie Content: The deep-frying method causes food to absorb a significant amount of oil, drastically increasing the calorie and fat count. An average portion of fish and chips can easily contain over 700 calories.
Unhealthy Fats: Depending on the oil used, deep-frying can increase the intake of saturated and trans fats, which are linked to higher LDL ('bad') cholesterol and an increased risk of heart disease.
Formation of Harmful Compounds: At high temperatures, some oils can degrade and form potentially toxic compounds like trans fats and acrylamide, which have been linked to an increased risk of chronic diseases.
Nutrient Loss: The high heat can lead to the loss of some water-soluble vitamins, reducing the overall nutritional quality.

Finding Balance: Is Once a Week Acceptable?

For most people, enjoying fish and chips once a week is perfectly acceptable, provided it's part of an otherwise balanced diet. The key is moderation and considering the meal within the context of your overall weekly eating pattern. If the rest of your week is filled with unprocessed foods, plenty of fruits, vegetables, and lean proteins, a weekly portion is unlikely to pose a significant health risk. However, if your diet is already high in saturated fats and processed foods, this meal contributes to an unhealthy pattern.

A Healthier Approach to Fish and Chips

There are numerous ways to enjoy the taste of fish and chips while mitigating the drawbacks of deep-frying.

Opt for Baked or Air-Fried Fish: Baking or using an air fryer with a light coating of oil and breadcrumbs can achieve a satisfying crunch without the excess fat.
Make Your Own Chips: Homemade chips, cut into thick wedges and baked with a drizzle of healthy oil, are a great alternative to deeply-fried versions. Using sweet potatoes can also boost the nutritional profile.
Reduce Portion Size: Consider sharing a single portion or opting for a smaller serving of chips. Pair it with a fresh salad or peas for added fiber and nutrients.
Choose the Right Fish: While cod and haddock are traditional, choosing an oilier fish like salmon or mackerel can increase the omega-3 content, though this is less common in takeaway styles.

Comparison of Traditional vs. Healthier Fish and Chips


Feature	Traditional Deep-Fried Fish and Chips	Healthier Baked/Air-Fried Version
Cooking Method	Submerged in hot oil	Baked in the oven or air-fried with minimal oil
Fat Content	Very high, with significant saturated/trans fats	Significantly lower fat content
Calorie Count	High, often 700+ calories per portion	Considerably lower, depending on preparation
Nutrient Preservation	Some loss of water-soluble vitamins	Better retention of heat-sensitive nutrients
Texture	Deep-fried, crispy, and often greasy	Crispy exterior, less greasy mouthfeel
Health Impact	Increased risk of chronic disease with frequent consumption	Better for heart health and weight management
Ingredients	White fish, thick batter, and potatoes	Lean white fish, light breading or seasoning, potatoes or sweet potatoes

Conclusion: The Final Verdict

So, is it okay to have fish and chips once a week? Yes, but with important caveats. The traditional, deeply-fried version is high in calories and unhealthy fats, making it a treat to be enjoyed sparingly. For a truly healthy diet, the emphasis should be on consuming fish cooked via healthier methods like baking or grilling. By being mindful of preparation and portion size, you can enjoy this cultural icon as an occasional pleasure without derailing your health goals. A balanced diet overall is what matters most, and one indulgent meal a week, enjoyed mindfully, is a sustainable approach for most people.

Frequently Asked Questions

Some sources suggest that fish and chips, depending on preparation, can have fewer calories and less fat than other fast food options like burgers or kebabs. However, this comparison is heavily dependent on the ingredients and cooking methods used by the specific takeaway shop.

You can make fish and chips healthier by baking or air-frying the fish and potatoes instead of deep-frying them. Using a light breadcrumb or oat coating instead of heavy batter and serving with a fresh salad can further boost the nutritional value.

Yes, the type of fish matters. While cod and haddock are traditional white fish, choosing an oilier fish like salmon or mackerel would provide higher levels of heart-healthy omega-3 fatty acids. All fish is a good source of protein, but oily fish offers more of the beneficial fats.

Health experts advise limiting deep-fried food consumption due to its links to higher fat intake and increased risk of chronic diseases. Enjoying it as an occasional treat rather than a regular staple is the recommended approach.

The dish is believed to have originated in the mid-19th century in England, where fried fish, introduced by Jewish immigrants, was paired with fried potatoes ('chips'), which were a common food in the North. It quickly became a popular and affordable working-class meal.

Yes, a healthy diet is defined by overall eating patterns, not a single meal. A weekly takeaway meal can fit into a balanced diet as long as you make conscious, healthy choices for the rest of your week. Portions and quality of ingredients are important factors.

A 2018 study indicated that regular consumption of fried fish, particularly for women, could increase the risk of death from heart disease, respiratory issues, and infections. This is due to the higher levels of saturated and trans fats associated with deep-frying.