How many calories is in a Popeyes fish sandwich?

The Popeyes fish sandwich is a popular menu item at the fast food chain Popeyes Louisiana Kitchen. With its crispy battered white fish fillet, tartar sauce, and brioche bun, this sandwich makes for a tasty, filling meal. But many health-conscious customers want to know just how many calories are packed into this popular sandwich before ordering it.

A Brief Overview of the Popeyes Fish Sandwich

The Popeyes fish sandwich contains a seasoned and breaded white fish fillet that is fried in canola oil until golden brown and crispy. The fillet is then placed on a toasted split-top brioche bun and topped with tartar sauce and pickles. The fish is mild in flavor with the tartar sauce adding a tangy creaminess and the brioche bun providing a soft texture.

The sandwich quickly became a popular menu choice after its nationwide release in 2019. Its launch sparked a viral social media debate comparing it to similar sandwiches from other fast food chains. Many hail it as being the best fast food fish sandwich available today.

Nutrition Information for the Popeyes Fish Sandwich

According to the official Popeyes website, here is the nutrition information for their standard fish sandwich:

  • Calories: 690
  • Total Fat: 35g
  • Saturated Fat: 4.5g
  • Trans Fat: 0g
  • Polyunsaturated Fat: 18g
  • Monounsaturated Fat: 11g
  • Cholesterol: 65mg
  • Sodium: 1330mg
  • Total Carbohydrates: 57g
  • Dietary Fiber: 2g
  • Sugar: 3g
  • Protein: 27g

As you can see, the standard Popeyes fish sandwich contains 690 calories per sandwich. This calorie count consists of a mix of protein, carbs, and fat.

Breakdown of Nutrients

Looking closer at the nutrition information, we can see that the majority of the calories in the Popeyes fish sandwich comes from fat, at 35g total. This represents about 50% of the total calories.

Carbohydrates make up the second highest calorie source, at 57g. The protein provides around 27g. So the sandwich provides a high amount of fat and carbs, with moderate protein.

Comparing Fish Sandwich Calories at Other Chains

How does the Popeyes fish sandwich compare when looking at the calorie count of similar sandwiches from other fast food restaurants? Here is a comparison of calories in fish sandwiches at popular chains:

Restaurant Fish Sandwich Calories
Popeyes Cajun Flounder Sandwich 690
McDonald’s Filet-O-Fish 380
Burger King Fish Sandwich 710
Wendy’s North Pacific Cod Sandwich 530
Arby’s Crispy Fish Sandwich 570

Based on this comparison, we can see that the Popeyes fish sandwich is on the higher end for calorie content compared to sandwiches from McDonald’s or Wendy’s. It has a similar calorie count to Burger King’s and Arby’s sandwiches.

The McDonald’s Filet-O-Fish provides the lowest amount of calories at just 380 calories. This may be due to its smaller size and lighter batter.

Why Does Popeyes Have More Calories?

There are several factors that contribute to Popeyes fish sandwich having a higher calorie count compared to other chains:

  • Bigger fish fillet – Popeyes uses a larger, crispy battered fish fillet made from whitefish.
  • Thicker breading – The batter coating on the fish is light and crunchy but likely adds more calories than a thinner breading.
  • Brioche bun – The fluffy brioche bun is larger than a regular sandwich bun and contains more calories.
  • Tartar sauce – The tangy tartar sauce drizzled on the sandwich adds additional fat and calories compared to plain mayo.

The combination of the large size, crunchy batter, and creamy tartar sauce leads to a higher calorie count for this popular menu item.

Ways to Make the Sandwich Healthier

While the Popeyes fish sandwich is high in calories, there are some simple ways you can tweak it to make it a bit healthier if you want to watch your calorie intake but still enjoy the flavor:

Size Down

Order a smaller sized sandwich. Opt for the Snacker, which provides around 400 calories. Or see if you can customize an even smaller sandwich size. This simple change slashes hundreds of calories.

Skip Tartar Sauce

The tangy tartar sauce, while delicious, packs around 150 calories per serving. Skip it and opt for lighter options like a squeeze of lemon or sprinkling of malt vinegar instead.

Load Up On Veggies

Pile on extra veggies from the condiment stand to add more filling volume and nutrients without adding many calories. Options like lettuce, tomatoes, onions and pickles will bulk up your sandwich.

Split and Share

Splitting the full-size sandwich with a friend or splitting it into two smaller meals halves the calorie count. This allows you to enjoy the full flavors without overdoing it on calories.

Healthier Side Choice

Choose a healthier side dish like a side salad rather than fries. This saves you calories so you can “spend” them on the sandwich.

Watch the Mayo

Ask for light mayo or sauce on the side and use sparingly. The creamy sauces add a lot of fat and calories. Portion control is key.

The Calorie Count May Vary By Location

It’s important to note that the nutrition information provided on the Popeyes website is based on standard product formulations. Actual calorie counts may vary slightly depending on the restaurant location, portion size variances, or differences in preparation and cooking methods.

Some locations may tend to fry the fish sandwiches longer leading to a crunchier coating and more oil absorption. Portion sizes and the amount of tartar sauce may also vary. So the calories can range higher or lower than the stated amount.

Check Calorie Counts for Your Location

To get the most accurate sense of the calories for the fish sandwich at your local Popeyes, check with the restaurant for their specific nutrition data. Many locations have more detailed information available in-store or online for the menu items they serve.

This will provide details tailored to your city and account for any discrepancies in preparation. That way you’ll know exactly how many calories to expect in the Popeyes fish sandwich you order.

Other Tips for Enjoying the Popeyes Fish Sandwich

Here are some additional tips to help you indulge in Popeyes’ popular fish sandwich while keeping nutrition in mind:

Choose Your Cooking Method

Request the fish sandwich made crispy and golden to avoid a soggy, oily sandwich. Or pick grilled or blackened preparation for a lighter option.

Ask for Nutrition Details

Don’t be shy about asking the staff detailed questions about calories, fat, etc. Many will have info on the exact amounts.

Avoid Supersizing

Say no to upsizing your sandwich into a combo meal. This leads to extra calories from larger sandwich size and unhealthy sides.

Watch High Sodium

The fish sandwich is very high in sodium, so limit salt from sauces and other menu choices if you need to restrict dietary sodium.

Go Easy on Sauces

Order any dipping sauces and dressings on the side. Use sparingly or skip entirely to limit added fat, sugar and calories.


The Popeyes fish sandwich packs a crispy, flavorful punch but also provides 690 calories along with high amounts of fat, carbs and sodium. Compared to other chains, it is on the higher side for total calories. However, there are ways to reduce the calorie count by modifying the order, choosing healthier sides and watching your portions and extras. Being informed about the nutrition contents and knowing some simple tweaks allows you to enjoy this popular, tasty sandwich more often without going overboard on calories or fat.

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