What is the Healthiest Thing to Get from a Chippy?

November 25, 2025 •

4 min read

An average portion of traditional fish and chips can contain significantly less fat and fewer calories than many other popular takeaway meals like pizza or kebabs. While it might be an occasional treat, it is still possible to make a healthier decision when choosing what is the healthiest thing to get from a chippy.

Quick Summary

This guide reveals the healthiest choices at a fish and chip shop, focusing on grilled fish options, better side dishes like mushy peas, and strategies for reducing the fat and calorie content of your meal.

Key Points

Grilled Fish: Opt for grilled fish over battered to dramatically reduce fat and calorie content while retaining protein and flavour.
Thick-Cut Chips: Choose thicker chips as they absorb less fat during frying. For even better results, share a portion.
Mushy Peas: Add a side of mushy peas or baked beans for a low-fat, high-fibre addition to your meal.
Avoid the Batter: If having battered fish, peel off the outer layer to avoid excess saturated fat.
Go Easy on Sauces: Skip calorie-heavy sauces like gravy and curry sauce, sticking to vinegar and a sprinkle of salt instead.
Control Portions: Sharing a portion of chips or opting for a smaller piece of fish helps control your overall calorie intake.

Navigating the Chippy Menu: From Battered to Better

For many, a trip to the chippy is a comforting tradition. However, the deep-fried nature of most menu items means it is often seen as a guilty pleasure. By making a few simple, informed swaps, you can enjoy a classic takeaway while significantly reducing its fat and calorie count. The key is to look beyond the heavily battered staples and embrace alternatives or clever portion control.

The Healthiest Core Options: Grilled vs. Battered

When it comes to the main event, the fish, your choice of cooking method is the most important decision you'll make. The difference in nutritional value between grilled and battered fish is substantial. Battering and deep-frying add a significant amount of saturated fat and calories to an otherwise lean and nutritious piece of white fish.

Grilled Fish: The Clear Winner

If available, grilled fish is the undisputed healthiest thing to get from a chippy. This cooking method uses very little added oil, allowing the natural flavours of the fish to shine through. White fish like cod, haddock, and plaice are excellent sources of protein and essential nutrients but are very low in fat before being fried. Grilling preserves these benefits, providing a tasty and protein-rich meal with a fraction of the calories.

The Battered Debate: How to Reduce the Damage

If your chippy doesn't offer grilled options, or if you can't resist that crunchy exterior, there are still ways to make a smarter choice. The batter is essentially a fat sponge, so leaving some of it behind is a simple but effective strategy. Some chippies may also offer a breadcrumbed option, which absorbs less fat than traditional batter.

Choose a smaller portion: Opting for a smaller piece of fish reduces overall fat and calorie intake.
Eat the fish, not all the batter: Peeling off the majority of the batter is a popular trick to enjoy the flavour without consuming all the absorbed oil.
Check for breadcrumbed alternatives: These can be a lighter option if available.

The Healthiest Side Dishes: Beyond the Chips

While chips are an iconic part of the chippy experience, they are a major source of calories and fat. However, certain side dishes and modifications can make a big difference.

Sensible Chip Choices

Choose thicker chips: Thicker-cut chips have a smaller surface area-to-volume ratio, meaning they absorb less fat during frying.
Share your portion: A large, wrapped portion of chips can contain close to 1000 calories. Sharing a portion is a great way to enjoy them without overindulging.
Ask for less salt: Excess sodium is a concern with most takeaway food. Adding your own salt allows you to control the amount.

The Best Sides

Mushy Peas: This traditional side is a nutritional star. A small tub of mushy peas is low in calories and fat, while providing dietary fibre.
Baked Beans: Another excellent choice, baked beans are a source of protein and fibre and contain very little fat.
Salad: If your chippy offers a side salad, it’s an ideal way to add fresh vegetables and fibre to your meal.

Comparison Table: Healthier Chippy Choices


Item	Calories (approx.)	Fat (approx.)	Saturated Fat (approx.)	Best Choice?
Grilled Fish	250-350 kcal	5-15g	Low	Yes
Battered Cod (medium)	~444 kcal	~27.8g	~8.5g	No
Fishcake (fried)	~186 kcal	~9.3g	Medium	No
Wrapped Chips (average)	~951 kcal	~49.4g	High	No
Thick-Cut Chips (small)	~304 kcal	~11.9g	Low-Medium	Better
Small Mushy Peas	~98 kcal	~0.4g	Low	Yes
Small Baked Beans	~146 kcal	~0.4g	Low	Yes
Battered Sausage	~229 kcal	~19g	High	No

Note: Calorie and fat counts can vary depending on portion size, ingredients, and cooking oil used. Data is based on reported figures.

Putting Together a Healthier Chippy Meal

By combining the best elements, you can create a satisfying and healthier meal. A medium grilled cod with a generous portion of mushy peas and a small, shared portion of thick-cut chips is a balanced way to enjoy the classic taste without overdoing it. Avoid adding high-fat sauces like curry sauce, gravy, or mayonnaise. A splash of vinegar and a controlled amount of salt is the ideal accompaniment.

For more general advice on eating healthily from takeaways, the nidirect website provides some useful tips.

Conclusion: Mindful Choices for Your Chippy Fix

While a trip to the chippy will never be a 'health food' experience, it doesn’t have to be a nutritional disaster. The healthiest thing to get from a chippy is undoubtedly a piece of grilled fish, supplemented with a side of mushy peas or baked beans. By consciously choosing grilled over battered, opting for smaller portions, and being mindful of your sides and seasonings, you can enjoy your treat while keeping your health goals on track. It's about moderation and making smarter, informed decisions, proving that even a traditional takeaway can be enjoyed more healthily.

Frequently Asked Questions

Breaded fish is generally healthier than battered fish. Breading absorbs less oil during the frying process compared to a thick batter, resulting in lower fat and calorie content.

Yes, mushy peas are one of the healthiest side dishes you can get from a chippy. They are low in fat and a good source of fibre.

To reduce the fat in your chips, choose thicker-cut chips, as they absorb less oil. Additionally, sharing a portion or having a smaller serving is a smart strategy.

The healthiest option is to choose grilled fish with a side of mushy peas or baked beans. Have a small, shared portion of thick-cut chips and go easy on the salt.

Both pies and battered sausages are high in fat and should be seen as an occasional treat. For a healthier protein source, lean towards grilled fish or a smaller portion of breadcrumbed fish.

For a healthier meal, stick to vinegar or a minimal amount of salt. Avoid high-calorie, high-fat sauces like gravy, curry sauce, or mayonnaise.

No, fish and chips are not always unhealthy. Compared to some other takeaways, a balanced portion can be lower in fat and calories. The key is making mindful choices and enjoying it in moderation.