What Is the Healthiest Food From a Chip Shop? Your Guide to Smarter Choices

December 16, 2025 •

3 min read

Most people should consume two portions of fish weekly, yet a typical fish and chips meal can be over 1,000 calories. Finding what is the healthiest food from a chip shop means looking beyond the batter and exploring lighter alternatives.

Quick Summary

Grilled fish is the healthiest chip shop choice, offering high protein and omega-3s with fewer calories than battered versions. Enhance the meal with mushy peas or baked beans for a balanced takeaway.

Key Points

Grilled Fish: Choose grilled over battered fish to reduce calorie and saturated fat intake.
Smarter Sides: Select mushy peas or baked beans for a fibre-rich side.
Portion Control: Request smaller portions of thicker-cut chips, which absorb less oil.
Watch the Extras: Be mindful of high-calorie pies, sausages, and creamy sauces that add excess fat.
Nutrient Boost: Grilled fish retains heart-healthy omega-3s, protein, and vitamins.
Balanced Takeaway: Enjoy a takeaway meal while keeping the meal relatively healthy by making simple swaps.

The Healthiest Choice: Grilled Fish

The healthiest option is almost always grilled or baked fish, if available. This cooking method avoids deep-frying, which increases fat and calories. A fillet of baked or grilled cod contains around 113 calories, whereas battered fish can contain over 500 calories. Grilling helps the fish retain natural nutrients, such as omega-3 fatty acids, vitamin D, and protein, making it beneficial for overall well-being.

Why Frying Makes a Difference

Deep-frying fish in batter changes its nutritional profile. The batter absorbs a large amount of oil, adding saturated fat and empty calories. While fish is nutritious, the cooking method can negate many of its benefits. The type of cooking oil also plays a role, with some fats being detrimental to cardiovascular health. Breadcrumbed fish absorbs less fat than a thick batter.

Smart Sides: Swapping Chips for Nutrition

Chips are a staple, but strategic swaps can reduce the calorie and fat intake while boosting vitamin and fibre intake.

Mushy Peas: This classic side is a fantastic choice, counting towards your five-a-day. It is low in fat and packed with fibre, which aids digestion and helps you feel fuller for longer. Be mindful of added salt.
Baked Beans: A source of fibre and plant-based protein, baked beans offer a much healthier alternative to chips. They are typically low in fat and provide vitamins and minerals.
Side Salad: If a chip shop offers a side salad, it's a way to add fresh vegetables and vitamins to your meal. Requesting a low-fat dressing allows you to control intake.
Portion Control for Chips: If you can't resist chips, opt for a smaller portion or share one. Thicker-cut chips absorb less oil than thinner ones.

Navigating the Menu: What to Avoid

To make the healthiest choice, it's vital to know which items to avoid.

Deep-Fried Pies and Sausages: These are high in saturated fat and calories. They offer little nutritional value compared to fish or peas.
High-Calorie Sauces: Rich sauces like tartar and curry add extra calories and fat without many nutrients. Ketchup or vinegar is a better choice.
Thin-Cut Chips: Thin chips have a larger surface area, meaning they absorb more oil during frying. This makes them less healthy than thicker-cut versions.

Comparing Healthier vs. Unhealthy Options

The table below illustrates a nutritional comparison to visualise the difference your choices can make. Figures are based on UK averages.


Meal Component	Unhealthy Meal (Medium)	Healthier Meal (Portion Control)
Fish	Battered Fish (545 kcal, 33.4g Fat)	Grilled Cod Fillet (113 kcal, 3.3g Fat)
Chips	Medium Chips (608 kcal, 23.9g Fat)	Small Thick-Cut Chips (304 kcal, 11.9g Fat)
Side	N/A	Mushy Peas (98 kcal, 0.6g Fat)
Total (Approx.)	1153 kcal, 57.3g Fat	515 kcal, 15.8g Fat

Conclusion: Making Informed Choices

Choosing grilled fish and nutritious sides like mushy peas or baked beans allows you to enjoy a satisfying chip shop meal without excess calories and unhealthy fats. It's about making smarter choices that align with a balanced diet, showing that a takeaway doesn't mean compromising health. For advice on a balanced diet, consult reliable health sources like the National Health Service (NHS).(https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/)

Frequently Asked Questions

Yes, battered fish is less healthy. The batter and deep-frying process cause the fish to absorb large amounts of oil, increasing the calorie and saturated fat content compared to grilled fish.

Yes, mushy peas are a healthy option. They are low in fat, high in fibre, and count towards your five-a-day. Be aware that some preparations can be high in salt.

Thick-cut chips are a better choice because their lower surface area to volume ratio means they absorb less oil during frying compared to thin-cut chips. This results in a lower fat content per serving.

The best way to reduce calories is to choose grilled fish instead of battered and replace a large portion of chips with mushy peas, baked beans, or a side salad.

Yes, fish and chips can be enjoyed as an occasional treat within a balanced diet. The key is moderation, being mindful of your portion size, and making healthier choices where possible.

Yes, fish coated in breadcrumbs is a healthier alternative to thick batter, as it absorbs less fat during cooking. However, grilled or steamed fish remains the healthiest option.

Portion size is a major factor, as chip shop meals are often very generous. Choosing a smaller portion of fish and chips or sharing with someone else can significantly cut down on calories and fat.