Which is Healthier: Fried Fish or Chicken? A Nutritional Face-off

November 25, 2025 •

4 min read

A study published in the British Medical Journal linked regular consumption of fried foods, including both chicken and fish, to an increased risk of early death, suggesting that the cooking method may be more important than the protein. When it comes to the question of which is healthier, fried fish or chicken, the answer is therefore far from simple.

Quick Summary

The health differences between fried fish and fried chicken are nuanced and heavily influenced by the cooking method. While fish offers healthy omega-3s, deep-frying adds significant unhealthy fats and calories to both proteins, reducing their nutritional value.

Key Points

Frying is the Main Culprit: The deep-frying process adds substantial unhealthy fats and calories to both fish and chicken, often outweighing the initial nutritional benefits of the raw protein.
Fish Offers Omega-3s: Fatty fish, even when fried, provides beneficial omega-3 fatty acids that are mostly absent in chicken. However, some of these healthy fats are degraded by high heat.
Fried Chicken is Higher in Saturated Fat: When comparing equivalent fried items, fried chicken tends to have a higher saturated fat content than fried fish.
Air Frying is a Healthier Compromise: Using an air fryer or baking offers a crispy texture with significantly less added fat and calories than deep-frying.
Health Risks Increase with Consumption: Regular consumption of any fried food, regardless of the protein, increases the risk of heart disease, obesity, and type 2 diabetes.
Base Protein Matters Less When Fried: The initial nutritional differences between lean chicken and fatty fish are largely overshadowed by the unhealthy fat absorption that occurs during frying.
Moderation is Key: Occasional consumption of fried food is acceptable within a balanced diet, but for regular dietary health, opting for healthier cooking methods is strongly recommended.

The Core Problem: Frying, Not the Protein

Many people view fish as an inherently healthier option than chicken. In its raw or baked state, this is often true, particularly for fatty fish rich in omega-3s. However, the health comparison changes dramatically when both are prepared using the same method: frying. The high-heat, deep-frying process fundamentally alters the nutritional profile of the food, often adding far more unhealthy fats, calories, and potentially harmful compounds than the original protein contains.

How Deep-Frying Impacts Nutrition

Deep-frying involves submerging food in hot oil, which causes it to lose water and absorb fat. This process has several negative health implications.

Significant Calorie Increase: The absorption of oil drastically increases the calorie count. A baked potato, for example, has significantly fewer calories than the same potato when fried. The same principle applies to chicken and fish. What might start as a lean, low-calorie protein becomes a high-calorie indulgence.
Trans Fat Formation: Heating oils to high temperatures, especially when oils are reused, can lead to the formation of trans fats. These fats are detrimental to heart health, raising LDL ('bad') cholesterol and lowering HDL ('good') cholesterol.
Loss of Nutrients: The intense heat from deep-frying can degrade and destroy some of the beneficial nutrients in food. In fish, some of the heat-sensitive omega-3 fatty acids can be lost during the frying process.
Creation of Harmful Compounds: High-temperature cooking, particularly frying, can create harmful compounds like acrylamide (when battering is involved) and advanced glycation end products (AGEs). Regular intake of these compounds is associated with an increased risk of various chronic diseases.

Nutritional Breakdown: Fried Fish vs. Fried Chicken

Ignoring the base protein for a moment, the act of frying makes both options less healthy than their baked or grilled counterparts. However, there are still key differences in the final product's nutritional value that stem from the original protein.

Healthy Fats: Omega-3s in Fried Fish

Even after being fried, fish can retain some of its beneficial omega-3 fatty acids, which are largely absent in chicken. Omega-3s, particularly EPA and DHA found in fatty fish like salmon and mackerel, are renowned for their benefits to heart and brain health. A study found that women who ate fried fish more than once a week still had a higher risk of heart failure, demonstrating that frying's negative effects can potentially outweigh the initial omega-3 benefits.

Saturated Fat and Calorie Density

When comparing equivalent fried items, such as a fried fish filet and a fried chicken breast, the fat composition is a critical differentiator. Fried chicken generally has higher levels of saturated fat than fried fish. While a skinless chicken breast is very lean, the breading and oil used in frying can add a significant amount of saturated fat, especially when reusing oil. Fish absorbs oil differently, and the initial fatty acid profile of the fish (with more unsaturated fats) means the overall saturated fat content may remain lower, though still elevated due to frying.

Comparison Table: Fried Fish vs. Fried Chicken (General Estimates per 100g)


Nutrient	Fried Chicken Breast	Fried White Fish (e.g., Cod)
Protein	~28g	~19g
Calories	~271 kcal	~200-250 kcal (estimate)
Total Fat	~15g	~10-15g (estimate)
Saturated Fat	~4g	~1-2g (estimate)
Omega-3s	Minimal	Present (variable, but higher than chicken)
B Vitamins	Good source	Good source
Vitamin D	Low	Good source in fatty fish
Minerals (e.g., Selenium)	Good source	Good source

Note: Nutritional information can vary widely based on the exact cut of meat, fish species, breading, and type of oil used.

Healthier Cooking Alternatives

If you are a fan of crispy textures, there are far healthier cooking methods than deep-frying that still provide satisfying results and preserve the nutritional integrity of the protein.

Air Frying: An air fryer circulates hot air to cook food with minimal oil, creating a crispy exterior comparable to deep-frying but with significantly less fat and fewer calories.
Baking or Roasting: Cooking in an oven with a small amount of healthy oil, like olive oil, avoids deep oil absorption while retaining natural moisture and flavor.
Pan-Frying with Less Oil: Using a small amount of oil in a pan, especially a healthier oil, can achieve a nice crust without soaking the food.
Grilling or Broiling: These methods use direct heat and are excellent for a low-fat, high-protein meal.

Conclusion

Ultimately, whether fried fish or fried chicken is healthier depends on the specific product and, most importantly, the method of preparation. While a non-fried fish dish is often nutritionally superior to a non-fried chicken dish due to its omega-3 content, the health risks introduced by deep-frying tend to overshadow the initial benefits of either protein source. The best choice for overall health is to enjoy both fish and chicken, but to prepare them using healthier cooking methods like air frying, baking, or grilling. Moderation and mindful preparation are far more important than the choice between fried fish or chicken.

For more information on the health benefits of omega-3 fatty acids, visit the Mayo Clinic website.

Frequently Asked Questions

Yes, high-temperature frying can significantly reduce the omega-3 fatty acid content in fish. While some beneficial fats may remain, healthier cooking methods like baking or grilling better preserve these nutrients.

Both fried fish and fried chicken are high in calories due to the absorbed oil. The exact calorie count depends on the cut, breading, and oil used, but both are significantly more fattening than their non-fried counterparts.

Frequent consumption of fried foods has been linked to increased risks of heart disease, obesity, type 2 diabetes, and high blood pressure. The formation of harmful trans fats and other compounds during frying contributes to these risks.

Yes, air frying is a much healthier alternative to deep-frying. It uses hot air circulation and very little oil to produce a crispy texture, resulting in significantly less fat and fewer calories.

Non-fried fish, especially fatty varieties like salmon, is a superior source of heart-healthy omega-3 fatty acids, vitamin D, and B12. Non-fried, skinless chicken breast offers a higher protein-to-fat ratio and is a great source of B vitamins and selenium.

To make fried food healthier at home, use an air fryer, pan-fry with minimal heart-healthy oil (like olive or avocado oil), use lighter breading, and drain excess oil on paper towels. Always opt for fresh ingredients over highly processed versions.

Generally, fried chicken contains more saturated fat than fried fish. While lean fish absorbs some saturated fat from the cooking oil, chicken meat itself (especially with skin) and the frying process contribute to a higher total saturated fat content.