What is the healthiest thing from a chippy?

November 4, 2025 •

4 min read

According to the NHS, a portion of fish and chips can contain a moderate amount of energy and be relatively low in saturated fat, but this depends heavily on preparation. Navigating a chippy menu for the healthiest thing from a chippy requires making conscious choices, focusing on preparation methods and smarter sides.

Quick Summary

This guide reveals the most nutritious choices and healthier swaps available at a traditional fish and chip shop. It covers opting for grilled fish, healthier side dishes like mushy peas, and tips for reducing fat and salt intake to make your takeaway meal a more balanced option.

Key Points

Grilled is Best: Choose grilled fish over battered to significantly reduce fat and calories.
Opt for Lean Protein: Lean protein sources like grilled chicken shish kebab are a healthier alternative to high-fat doner kebabs.
Add Vegetable Sides: Incorporate mushy peas, baked beans, or a salad to boost fibre and nutrients, contributing to your five-a-day.
Thick-Cut Chips are Better: If you must have chips, thicker ones absorb less oil than thin ones.
Control Salt and Sauces: Ask for your meal unsalted and add a small amount yourself; avoid high-calorie, creamy sauces.
Manage Portion Sizes: Share or order smaller portions to help control calorie intake.

Making Smarter Choices at the Chippy

A trip to the local fish and chip shop is a cherished tradition for many, but it doesn't have to derail a healthy eating plan. While takeaway food is often high in fat and salt, a few key decisions can significantly improve the nutritional profile of your meal. The cornerstone of a healthier chippy meal is to move away from deep-fried items and incorporate fresh, less-processed ingredients where possible. This involves considering the cooking method, portion size, and accompanying sides.

The Healthiest Main Course Options

The protein on a chippy menu offers the biggest opportunity for a healthy upgrade. Most chippies offer a few choices beyond the standard deep-fried fare.

Grilled Fish: If available, this is undoubtedly the best option. Grilling your fish, such as cod or haddock, requires far less added oil than deep-frying, drastically reducing its fat and calorie content while retaining the beneficial omega-3 fatty acids. The NHS recommends consuming at least two portions of fish per week, with one being an oily fish, and grilled varieties are an excellent way to contribute to this goal.
Breadcrumbed Fish: As a middle ground between battered and grilled, fish coated in breadcrumbs typically absorbs less oil during cooking. While still fried, the thinner, less porous coating results in a less greasy final product. It's a useful choice if grilled fish isn't on the menu.
Shish Kebab: Often an offering in chippies that double as kebab shops, a chicken or lean meat shish kebab is a much better choice than a high-fat doner kebab. A shish kebab is made with skewered, grilled pieces of whole meat, usually served with pitta bread and salad, offering a high-protein, lower-fat alternative.

Choosing Healthier Sides

What you pair with your main course can make a huge difference in the overall healthiness of your meal. Avoid thin, greasy fries and high-fat sauces.

Mushy Peas: A classic chippy side, mushy peas offer an excellent source of fibre, vitamins, and minerals. While some varieties can be high in salt, they are still a far superior nutritional choice to a deep-fried alternative and can count toward your five-a-day.
Baked Beans: Another staple at many chippies, baked beans provide protein and fibre. They are an easy way to increase the nutritional value of your meal and contribute to your daily vegetable intake.
Salad: Some chippies offer a simple side salad. Choosing this with a grilled main is one of the leanest possible takeaway meals, packing your plate with vitamins and fibre.
Thicker Chips: If you can't resist the chips, opt for thicker-cut ones. Thicker chips have a smaller surface area-to-volume ratio, which means they absorb less oil during the frying process compared to their thin-cut counterparts.

Comparison of Chippy Menu Choices


Item	Cooking Method	Key Nutritional Info	Health Score (Relative)
Grilled Cod Fillet	Grilled	High in protein and omega-3, low in fat.	Excellent
Breadcrumbed Haddock	Fried	Good protein source, less fat absorbed than battered.	Good
Battered Cod	Deep-fried	High in fat and calories due to batter and oil.	Poor
Shish Kebab (Chicken)	Grilled	Lean protein, typically served with salad.	Excellent
Doner Kebab	Processed, high-fat meat	Very high in fat, saturated fat, and salt.	Very Poor
Mushy Peas / Baked Beans	Cooked	High in fibre and protein, contributes to five-a-day.	Excellent
Chips (Thin Cut)	Deep-fried	Very high in fat and calories.	Very Poor
Chips (Thick Cut)	Deep-fried	High in fat and calories, but absorbs less oil than thin.	Poor

Further Tips for a Healthier Chippy Meal

Beyond selecting the right dishes, a few behavioural changes can help you enjoy your chippy meal with less guilt.

Reduce Salt Intake: Take control of the sodium content by asking for your food without salt. You can then add a small, controlled amount yourself, or use healthier alternatives like a squeeze of lemon juice, which pairs perfectly with fish.
Watch Sauces: Creamy or sugary sauces and condiments like mayonnaise and ketchup can add unnecessary calories and saturated fat. A better choice would be a yoghurt-based dip or simply a dash of vinegar.
Mind Portion Sizes: Chippy portions are often generous. Consider sharing a portion of chips with a friend or asking for a smaller size to reduce your overall calorie and fat intake.
Balance the Meal: If you do have battered fish and chips, consider it a treat and balance it with other healthy foods throughout the day. Add an extra portion of vegetables at dinner, for example, to offset the higher fat content.

The Takeaway: Finding Nutrition at the Chippy

In conclusion, while the standard fish and chips meal is not the healthiest option on a nutritional diet, it is possible to make significantly better choices. The healthiest thing from a chippy is a grilled fillet of fish, often cod or haddock, served with a side of mushy peas or salad. By prioritising grilled proteins over battered and opting for vegetable-based sides, you can still enjoy the chippy experience while sticking to a more health-conscious diet. It's all about making informed decisions and enjoying these treats in moderation.

For more detailed nutritional advice on healthy eating, visit the official NHS Live Well Guide.

Frequently Asked Questions

Battered fish is generally not considered healthy because it is deep-fried in oil, which increases its fat and calorie content. For a healthier option, choose grilled or breadcrumbed fish instead.

A shish kebab made with grilled chicken or lean meat is a much healthier alternative to a doner kebab. It's typically served with salad and pitta bread, providing a high-protein, lower-fat meal.

Yes, mushy peas are a healthy side dish from a chippy, offering a good source of fibre and counting towards your five-a-day. They are a much better choice than deep-fried sides.

Yes, thicker-cut chips absorb less oil during the frying process compared to thinner chips. This is due to their smaller surface area-to-volume ratio, making them a slightly healthier choice.

To reduce the salt in your chippy meal, simply ask for it without added salt. You can then add a smaller, controlled amount yourself, or use a squeeze of fresh lemon juice on your fish for flavour.

A squeeze of lemon or a dash of vinegar is a healthier choice than high-calorie sauces like mayonnaise or tartar sauce, which can be high in saturated fat.

The single healthiest choice from a chippy is a grilled fillet of white fish, such as cod or haddock, paired with a side of mushy peas or salad.