The Burger King fish sandwich is a popular menu item that many people enjoy as an alternative to beef burgers. However, with growing concerns over health and nutrition, more consumers are paying attention to the calorie counts of fast food menu items. Knowing how many calories are in the Burger King fish sandwich can help you make informed decisions about what you eat.
In this article, we will provide a thorough overview of the Burger King fish sandwich, its calorie count, and how its calories compare to other menu items. We will also examine some of the factors that contribute to the fish sandwich’s calorie count. Equipped with this information, you can determine if and how the Burger King fish sandwich fits into your nutritional needs and goals.
Overview of the Burger King Fish Sandwich
The Burger King fish sandwich is composed of a breaded and fried whitefish fillet, tartar sauce, lettuce, and a sesame seed bun. The fish used in Burger King fish sandwiches was historically Atlantic cod, but in recent years the chain has switched to using Alaskan pollock due to sustainability concerns around cod fishing.
The fish fillet itself provides protein, while the tartar sauce adds fat and flavor. The lettuce provides a fresh, crispy texture and vitamins. And the refined flour bun packs in carbohydrates. This combination of protein, fat, carbs, and vegetables makes the fish sandwich a convenient and seemingly nutritious fast food option.
Burger King offers the fish sandwich alone or as part of a meal with fries and a drink. Customers can also customize their sandwich with extras like cheese or bacon for an additional cost. The fish sandwich has been a staple menu item at Burger King since the 1960s.
Calorie Count of the Burger King Fish Sandwich
So how many calories are actually in the Burger King fish sandwich? Here is a breakdown:
– Fish sandwich alone: 380 calories
– Fish sandwich meal (with medium fries and medium soda): 730 calories
As you can see, the fish sandwich on its own contains 380 calories. This is just for the standard sandwich with tartar sauce and lettuce on a bun, no cheese or bacon.
When you order it as a meal with medium fries (320 calories) and a medium soda (30 calories), the total calorie count jumps up to 730 calories.
The fish sandwich alone provides a significant amount of calories, but still less than a standard Burger King hamburger which packs 540 calories. Adding the fries and a soda to make it a meal, however, puts it on par with some of Burger King’s higher calorie burgers.
Nutritional Breakdown of the Burger King Fish Sandwich
To understand what accounts for all those calories, let’s look at the nutritional breakdown of a standard Burger King fish sandwich:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Fish fillet | 170 | 7 | 10 | 17 |
| Bun | 120 | 1 | 25 | 4 |
| Tartar sauce | 90 | 10 | 0 | 0 |
| Total | 380 | 18 | 35 | 21 |
The majority of calories in the fish sandwich comes from the fried fish fillet, providing 170 calories. The sesame seed bun packs a surprising 120 calories and 25g of refined carbs. The fatty tartar sauce accounts for 90 calories and 10g of fat.
In terms of macronutrients, the fish sandwich provides a decent 21g of protein. But a majority of the calories come from carbohydrates (35g). There is also a quite high 18g of fat, 10g coming just from the tartar sauce alone.
So while the fish fillet provides lean protein, the tartar sauce, refined bun, and frying method add a lot of fat and carbs, spiking up the total calorie count.
How the Burger King Fish Sandwich Compares
To put the fish sandwich’s calorie count into perspective, let’s see how it compares to some of Burger King’s other menu items:
| Menu Item | Calories |
|---|---|
| Whopper Sandwich | 670 |
| Bacon Double Cheeseburger | 790 |
| Classic Chicken Sandwich | 470 |
| Spicy Chick’n Crisp Sandwich | 520 |
| Impossible Whopper | 630 |
| Fish Sandwich | 380 |
The fish sandwich clocks in at 380 calories, while the beef Whopper and Bacon Double Cheeseburger are significantly higher at 670 and 790 calories respectively. The chicken sandwiches also pack more calories than the fish. So if you are looking for the lowest calorie sandwich option, the fish sandwich is the way to go.
However, when ordered as a full meal with fries and a soda, the fish sandwich meal contains 730 calories, putting it close to the calorie count of a Whopper or bacon cheeseburger on their own. So something to keep in mind if you get the fish sandwich combo.
Overall the fish sandwich represents one of the lower calorie options at Burger King compared to its beef and chicken sandwiches. But the preparation methods still make it a high calorie menu choice in absolute terms for a single sandwich item.
Factors That Contribute to the Calorie Count
Now that we see how many calories are in a Burger King fish sandwich, what are some of the specific factors that contribute to this high calorie count?
Breading and Frying
The fish fillet itself provides a moderate 170 calories in a standard fillet size. However, since the fillet is breaded and deep fried this spikes up the calorie density. The carbohydrate-rich breading absorbs a lot of oil, adding extra fat and calories. Frying also adds a significant amount of fat.
So while a plain cooked fish fillet would be relatively low calorie, the preparation method of breading and frying adds a lot more calories.
Large Portion Size
Another factor is simply the large overall portion size of the sandwich. A standard fish fillet on its own would be a reasonably portioned meal.
However, when served on a large sesame bun with tartar sauce and lettuce, the meal becomes much more calorie dense. The large refined flour bun and fatty tartar sauce drive up calories without making you much more full. So the large serving size is a key factor in the calorie count.
Added Ingredients
As we saw earlier, the tartar sauce alone accounts for 90 calories and 10g of fat. Add-ons like cheese or bacon would further increase the calorie count by 50-100 calories.
So while the fish itself may seem relatively healthy, all of the added ingredients like the bun, tartar sauce, cheese and bacon pile on extra calories.
Preparation Methods
The way the fish is prepared also affects its calorie density. As mentioned, the standard breading and frying method adds a lot more fat and calories compared to grilling, baking or broiling. Serving the fish sandwich without the bun would further reduce carbs and calories.
So the preparation choices make a big difference in the overall calorie count, even though it is the same essential ingredients.
Tips for Reducing the Calorie Count
If you want to reduce the calorie count of your Burger King fish sandwich, here are some tips:
– Order the fish sandwich without tartar sauce – eliminates 90 calories and 10g fat
– Choose grilled fish instead of fried – removes calories from oil absorption
– Skip the cheese and bacon – saves 50-100 calories
– Order a kids sized sandwich – cuts calories in half
– Remove the top bun – reduces carbs and calories by 60
– Swap fries for a side salad – saves about 400 calories
– Opt for water or unsweetened tea instead of soda – eliminates up to 150 calories
Making some of these alternate ordering choices can lead to a much lower calorie fish sandwich meal. Be mindful that sauces, cheeses, fried preparation all quickly increase the calories.
Should You Eat the Burger King Fish Sandwich If You’re Counting Calories?
Based on the calorie count, is the Burger King fish sandwich a good occasional option for someone counting their calories? Here are some things to consider:
– At 380 calories, the sandwich alone fits into a typical 500-700 calorie meal plan. But the meal increases to 730 calories, taking up most of your calories for the meal.
– The fish sandwich has a better calorie profile compared to beef and chicken options at Burger King. So it’s a lower calorie alternative relative to those.
– Preparing the fish sandwich differently (grilled, no sauce, smaller size) can drastically reduce the calories to fit better into a low calorie diet.
– Pairing the sandwich with lower calorie side options like fruit or salad instead of fries also helps reduce the total meal calories.
Overall, yes the fish sandwich can potentially fit into a calorie counting plan. But it really depends on your specific calorie goals and which options you choose. A customized fish sandwich with lower calorie preparations and sides is best if you are closely tracking calories. Or sticking to just the sandwich itself provides moderate calories for a meal.
Nutritional Pros and Cons
Beyond just calories, what are some other nutritional pros and cons of the Burger King fish sandwich?
Pros:
– Provides lean protein from fish fillet
– Lower fat than beef hamburgers
– Less processed than chicken nuggets or patties
– Tartar sauce offers some healthy fats
– Provides some vitamins and minerals like vitamin C, calcium, and iron
Cons:
– High in calories for a single sandwich item
– Large amount of carbs from refined flour bun
– Tartar sauce is high in fat and sodium
– Frying adds unhealthy trans and saturated fats
– Fish is breaded and fried instead of healthier preparations
So while the fish fillet itself offers some nutritional benefit, the way it is prepared and served reduces the overall nutritional value. There are both pros and cons to consider.
Healthier Alternatives to the Burger King Fish Sandwich
If you enjoy the Burger King fish sandwich but want a healthier alternative, here are some options:
– Grilled fish tacos – use grilled or baked fish, lettuce, pico de gallo, avocado
– Fish salad sandwich – combine grilled fish with lettuce, tomato, avocado, onion on whole grain bread
– Fish and veggie skewers – alternate fish chunks, tomatoes, onions, peppers on a skewer and grill or broil
– Broiled fish with quinoa and steamed veggies – simple and healthy
– Fish soup or chowder – load up on fish and vegetables in broth
– Cajun blackened fish – coat in Cajun spices and cook in a skillet
There are many ways to prepare fish that are lower in calories, carbs, and unhealthy fats compared to deep fried while still tasting delicious. Be adventurous in the kitchen with healthy ingredients and cooking methods.
The Bottom Line
A Burger King fish sandwich on its own contains 380 calories, 18g fat, 35g carbs, and 21g protein. When ordered as a meal with fries and a drink, the total calorie count goes up to 730. While lower in calories than beef and chicken sandwiches at Burger King, the large portion size, high-calorie additions like tartar sauce and preparation methods like frying all contribute to a fairly high calorie count.
If tracking your calories, you can reduce the count substantially by making customization choices like skipping tartar sauce, choosing a grilled or kids size fillet, removing the top bun, and pairing it with lower calorie sides. Overall the fish sandwich can potentially fit into a calorie counting plan depending on your specific goals and choices. But be mindful of all the extras that can pile on calories. With some modifications, you can still enjoy the fish sandwich while maintaining your calorie deficit.
