Which is Healthier, Fish and Chips or Burger and Fries?

December 17, 2025 •

3 min read

According to NHS guidelines, a healthy diet should include at least two portions of fish per week. This fact prompts the question: when ordering takeaway, which is healthier, fish and chips or burger and fries? The answer depends heavily on preparation, portion size, and the specific ingredients used in each dish.

Quick Summary

This article analyzes the nutritional composition of fish and chips versus a standard burger and fries meal. It explores the health pros and cons of each, focusing on protein quality, fat content, and cooking methods, to help you make a more informed takeaway choice.

Key Points

Fish's Omega-3s: The fish in fish and chips can provide heart-healthy omega-3 fatty acids, which are largely absent in a standard burger meal.
Impact of Deep-Frying: For both meals, the deep-frying process drastically increases calorie and unhealthy fat content, potentially negating the benefits of the main ingredients.
Saturated Fat Comparison: Burger and fries generally contain higher levels of saturated fats from red meat, while the fat in fish is typically healthier.
Healthier Alternatives: Choosing grilled fish or a lean meat burger, paired with oven-baked wedges, is the healthiest approach for either meal.
Nutrient Loss: Deep-frying at high temperatures can cause some vitamins to be lost, but can also lead to increased resistant starch in potatoes, a type of fiber.
Portion and Process Matter: The quantity of the meal and the restaurant's cooking process are more important determinants of health than the type of meal itself.
Dietary Balance: Including fish in your diet is recommended, but opting for baked or grilled versions over deep-fried is the best way to reap its full benefits.

A Nutritional Breakdown: Comparing the Key Components

When we pit fish and chips against a burger and fries, we aren't just comparing taste; we're breaking down their core nutritional components. Both meals typically involve deep-frying, a process that significantly increases fat and calorie content. However, the foundational ingredients offer distinct health profiles.

The Case for Fish and Chips

The star of the fish and chips meal is the fish itself. Fish, particularly the varieties often used like cod or haddock, is an excellent source of high-quality, lean protein. Protein is crucial for muscle repair, immune function, and keeping you feeling full longer. Beyond protein, many fish, especially fattier options, contain beneficial omega-3 fatty acids, which are great for heart and brain health. However, the health benefits of the fish can be compromised by the cooking method.

Deep-frying the fish in batter causes it to absorb a significant amount of oil, turning an otherwise lean protein source into a high-fat, high-calorie food. The choice of frying oil also matters, as some oils are healthier than others. The chips, while being a source of carbohydrates, are also deep-fried. The fat content can be reduced if thicker-cut chips are used, as they absorb less oil than thinner fries.

The Case for Burger and Fries

The standard burger patty is made from red meat, which provides protein, iron, and zinc. However, red meat often contains higher levels of saturated fat compared to fish. A typical burger meal, including the bun and cheese, can also be high in sodium and refined carbohydrates. Many fast-food burgers are made from fattier meat blends, further increasing the saturated fat content.

The fries, like the chips in the other meal, are deep-fried, leading to a high intake of fat and calories. The quality of the meat and the ingredients in the bun (often refined white flour) can make this meal less nutritious overall compared to a well-prepared fish and chips.

Comparison: Fish and Chips vs. Burger and Fries


Feature	Fish and Chips	Burger and Fries
Protein Source	High-quality, lean fish (omega-3s)	Red meat (saturated fat, iron, zinc)
Fat Type	Depends on frying oil, higher omega-3s	Higher saturated fat content
Deep-Frying Impact	Battered fish soaks up significant oil	Fries and sometimes patty absorb oil
Carbohydrates	Potatoes (some fiber, especially with skin)	Refined white bread bun, potatoes
Vitamins and Minerals	B12, B6, C, iron, zinc (variable)	Iron, zinc, B vitamins (varies with bun and toppings)
Healthier Potential	Significantly higher with grilling, not frying	Higher with lean meat and whole grain bun

The Verdict: Context is Key

The seemingly simple question of which meal is healthier has a complex answer. A mindfully prepared fish and chips meal can be a nutritionally strong choice, thanks to the benefits of lean fish and a balanced nutritional profile. However, a standard takeaway version of either meal is typically high in calories, unhealthy fats, and sodium due to deep-frying and processing. If you must choose a deep-fried version, fish and chips may still offer a slight edge due to the presence of heart-healthy omega-3s.

Ultimately, a truly healthier version of either meal is one you prepare at home. Grilling or baking the fish or burger patty and making your own oven-baked potato wedges can drastically reduce the unhealthy fat and sodium content. For those opting for a takeaway, controlling portion sizes and choosing a restaurant that uses healthier oils can mitigate some of the negative effects. Understanding the impact of preparation is paramount to making a healthier fast-food decision. Read more about the effects of deep frying on food nutrition in this comprehensive review.

Conclusion

While a basic analysis might give a slight edge to fish and chips because of the omega-3s in fish, the deciding factor is almost always the preparation method. Both meals suffer from being deep-fried, which loads them with calories and unhealthy fats. To make a truly healthy choice, one must move beyond the takeaway and consider healthier home-cooked alternatives that retain the nutritional benefits of the core ingredients without the fat absorption from frying.

Frequently Asked Questions

While the fish itself contains beneficial protein and omega-3s, the traditional deep-fried preparation makes it a high-fat, high-calorie meal. It is healthier when prepared with grilling or baking instead of deep-frying.

Yes, deep-frying significantly increases the fat and calorie content of food. It can also degrade heat-sensitive vitamins and generate potentially harmful compounds, though mineral content is often preserved.

Fish is typically lower in saturated fat and contains heart-healthy omega-3 fatty acids, while red meat generally has a higher saturated fat content.

Yes, for a healthier alternative, bake or grill the fish and make your own oven-baked potato wedges instead of deep-frying. This dramatically reduces the unhealthy fat absorbed during cooking.

Use lean ground meat, a whole-grain bun, and load it with vegetables. Serve with homemade, oven-baked potato wedges and skip the fatty sauces and cheese.

No, the overall healthiness depends on the quality of ingredients, preparation methods, and portion sizes. A small, mindfully prepared burger and fries could be better than an oversized, greasy fish and chips.

The protein content is comparable in both meals, as both fish and meat are excellent sources of protein. However, the type and quality of protein differ based on the ingredients used.