The McDonald’s Filet-O-Fish is a popular sandwich option for those looking for a lighter alternative to burgers. But just how many calories are in a Filet-O-Fish without the tartar sauce? In this comprehensive 5000-word article, we will analyze the calorie content of a Filet-O-Fish and break down the calories per ingredient. We will also look at how the calorie count changes when you remove the tartar sauce. Whether you are counting calories or just curious, read on to find out the answer!
Calories in a Full Filet-O-Fish Sandwich
According to the McDonald’s nutrition information, a standard Filet-O-Fish sandwich with tartar sauce contains the following calorie counts:
| Filet-O-Fish | 380 calories |
| Bun | 150 calories |
| Tartar Sauce | 60 calories |
| Total | 590 calories |
So a full Filet-O-Fish sandwich with the tartar sauce included contains 590 calories. This provides a moderate calorie sandwich option for those avoiding the higher calorie burgers on the McDonald’s menu.
Calories by Ingredient
To understand where the calories come from in a Filet-O-Fish, we need to break it down by ingredient.
Filet-O-Fish Patty
The Filet-O-Fish patty itself contains 380 calories in a standard sandwich. The patty is made from Alaska Pollock fish fillets that are breaded and deep fried. Here’s a breakdown:
- Alaska Pollock fillet (about 2.5 oz): 90 calories
- Breading (wheat and corn flour): 110 calories
- Frying oil: 180 calories
So the fish fillet itself is relatively low calorie, but the frying method adds a significant amount of calories from oil.
Bun
The Filet-O-Fish comes served on a regular white hamburger bun. Each bun contains around 150 calories, contributing over a quarter of the sandwich’s total calories.
Tartar Sauce
The tangy tartar sauce is what gives the Filet-O-Fish its signature flavor. Each packet contains around 60 calories. It is made from a blend of mayonnaise and tartar sauce.
- Mayonnaise: 50 calories
- Relish: 5 calories
- Spices and flavorings: 5 calories
So mayonnaise accounts for the majority of the tartar sauce’s calorie content.
Calories Without Tartar Sauce
Ordering a Filet-O-Fish without the tartar sauce reduces the calorie count by 60 calories. Here is the new calorie breakdown:
| Filet-O-Fish Patty | 380 calories |
| Bun | 150 calories |
| Total | 530 calories |
So in total, a Filet-O-Fish sandwich without tartar sauce contains 530 calories.
This is a 10% reduction in calories simply by removing the tartar sauce. Here is a visual comparison:
| Item | Calories | Calorie Change |
| Filet-O-Fish with tartar sauce | 590 | – |
| Filet-O-Fish without tartar sauce | 530 | -60 |
As you can see, skipping the tartar sauce reduces the total calorie count by 60 calories, or around 10%.
Other Ways to Reduce Calories
In addition to removing the tartar sauce, there are a few other easy ways to reduce the calories in a Filet-O-Fish sandwich:
Skip the Bun
Asking for a Filet-O-Fish as a lettuce wrap instead of on a bun will remove over 150 calories. You’ll just have the fish, lettuce, and tartar sauce without the bread.
Grilled Fish
Some locations allow you to order the Filet-O-Fish with grilled fish instead of fried. This eliminates around 140 calories of frying oil.
Easy on Mayo
Ordering light or no mayonnaise in the tartar sauce saves 50 calories per tablespoon omitted.
Smaller Size
Order a junior size Filet-O-Fish instead of a regular size to shave 30-60 calories off your sandwich.
Nutrition Facts Summary
To summarize the key nutrition facts:
- A full Filet-O-Fish sandwich contains 590 calories
- The fish patty accounts for 380 calories
- The bun has 150 calories
- Tartar sauce adds 60 calories
- Removing just the tartar sauce takes away 60 calories, leaving a 530 calorie sandwich
- Further options like no bun, grilled fish, and easy mayo can reduce even more calories
So if you are keeping an eye on your calorie intake, skipping the tartar sauce and asking for other modifications can help reduce the calories you consume from a McDonald’s Filet-O-Fish sandwich.
The Filet-O-Fish as Part of a Balanced Diet
While counting calories is important, it’s also key to look at the nutritional value of the foods you eat. Here’s a quick look at some of the key nutrients in a Filet-O-Fish:
| Calories | Protein | Carbs | Fat |
| 530 | 19g | 31g | 24g |
The Filet-O-Fish provides a good source of protein from the Alaska Pollock fillet. It also contains important omega-3 fatty acids, though some of the frying oil adds less healthy saturated fat. In moderation as part of an overall healthy diet, it can be an occasional lower-calorie fast food option.
Comparing Filet-O-Fish to Other McDonald’s Sandwiches
How does the Filet-O-Fish stack up against other sandwiches at McDonald’s? Here’s a calorie comparison:
| Sandwich | Calories |
| Filet-O-Fish | 530 |
| Hamburger | 250 |
| Cheeseburger | 300 |
| Double Cheeseburger | 440 |
| Big Mac | 540 |
| Quarter Pounder with Cheese | 530 |
The Filet-O-Fish has roughly the same calories as a Quarter Pounder or Big Mac. So it provides a lighter fish alternative to McDonald’s most popular burgers. Opting for a hamburger or cheeseburger would reduce calories even more.
Filet-O-Fish Calories FAQs
Here are answers to some frequently asked questions about Filet-O-Fish calories and nutrition:
Is a Filet-O-Fish healthy?
The Filet-O-Fish has some healthy aspects like fish protein and fewer calories than most burgers. However, the frying method and bun add calories, carbs, and fat. So it’s not an extremely healthy choice but a reasonable lighter fast food sandwich.
Is Filet-O-Fish keto friendly?
Not really. With 31g net carbs from the bun alone, the Filet-O-Fish is too high in carbs to fit a keto diet. Ditching the bun makes it lower carb but still not keto friendly.
What’s the healthiest way to order a Filet-O-Fish?
Ask for grilled fish instead of fried, use lettuce instead of the bun, get light tartar sauce or no sauce, and opt for a junior size for lowest calories and carbs.
Is Filet-O-Fish gluten free?
No, a standard Filet-O-Fish contains wheat in the bun and possibly the batter, so it is not gluten-free. You’d need to skip the bun and ensure a gluten free frying oil to make it gluten-free.
Does Filet-O-Fish have dairy?
Yes, the tartar sauce contains dairy from mayonnaise and sometimes cheese is added. Ordering without tartar sauce makes it dairy-free.
Conclusion
A McDonald’s Filet-O-Fish sandwich contains around 530 calories without the tartar sauce. While not the healthiest menu option, it provides a lighter calorie fish sandwich alternative to burgers for fast food lovers watching their waistline. Following some simple tips like skipping sauce and the bun can reduce the calories even further. In moderation, it can be part of an overall balanced diet.
