It’s beige, crispy and really delicious.
But fish and chips – or anything sold at the fishmonger’s – is certainly not one of the healthiest cuisines.
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It is deep fried and covered in a sauce of salt, vinegar and sugar.
With around 10,500 stores across the UK, it can be hard to ignore this British brand.
And you don’t have to do it all the time; treating yourself every now and then is important and won’t harm your health in the long run.
But if you’re ordering a bag of French fries every week, you might want to pay attention to how many calories and fat they contain.
Too much of any of these can lead to weight gain and increase your risk of heart disease and some types of cancer.
“Although fish and chips are healthy and nutritious, the problem lies in the overly processed and refined oils used in frying,” says nutrition and weight loss expert Milena Kaler.
“These oils are rich in omega-6 fatty acids, which can destroy beneficial nutrients and lead to the formation of inflammatory trans fats when not balanced with omega-3 fatty acids.
“As in every kitchen, there are healthy and unhealthy options.
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“Fish is an excellent source of protein, omega-3 fatty acids, vitamins such as B12 and D, and minerals such as iodine and selenium.
“While fish may be beneficial for heart health, the oil used in fish and chips can increase levels of LDL cholesterol, which is a risk factor for heart disease.
“Potatoes are rich in vitamin C and fiber found in their skins, but deep-frying potatoes increases their calorie and unhealthy fat content.”
Here’s our take on some of the most popular dishes, along with healthier alternatives if you’re on a diet.
While the exact calorie count is a secret, takeaways don’t usually disclose figures and these can vary widely between outlets, the National Fish Fryers Federation (NFFF) provides a good average.
According to the trade association, a standard serving of fish and chips (cooked in beef fat) contains 1,028 calories.
This equates to more than half the NHS recommended daily intake for women (2,000) and 41 per cent of the recommended daily intake for men (2,500).
The meal also contains 56.6 g of fat (30.9 g of saturated fat).
On average, men should consume no more than 30g of saturated fat per day, while women should limit their daily intake to 20g.
Cooking fish and chips in rapeseed oil reduces this to just 972 calories and 47.1g fat (4.2g saturated fat).
A small size of chips (cooked in palm oil) costs around 295 calories, while a regular size costs 589, a large size costs 884 and an XL size costs a whopping 1,177 calories.
For fat, this amount is approximately 11.9 g (6 g saturated), 23.8 g (11.9 g saturated), 35.7 g (17 g saturated) and 47.5 g (23.8 g saturated), respectively.
Fish and chips can be enjoyed as an occasional snack.
Milena Kale
As for fish, a small cod (cooked in palm oil) has about 329 calories and 16.7 g fat (8.2 g saturated fat), a medium cod has 469 calories and 17.3 g fat (8.5 g saturated fat), and a large cod has 770 calories and 20.3 g fat (10 g saturated fat).
One cup of peas contains about 97 calories — but only 0.6 g of fat (0.1 g of saturated fat).
The NFFF doesn’t make estimates for other side dishes, but UK-based food diary app Nutracheck suggests a fried sausage contains 356 calories and 27.8g of fat.
The site states that one serving of shrimp contains approximately 413 calories and 22.1 grams of fat, while a pack of onion rings contains approximately 384 calories and 21.1 grams of fat.
Curry sauce contains about 93 calories and 6.8 g of fat, while chip sauce contains about 50 calories and 2 g of fat.
Two tablespoons of tartar sauce have about 63 calories and 5 grams of fat, while the same amount of ketchup has 40 calories and 0 grams of fat.
As for dessert, a deep-fried Mars bar contains a whopping 900 calories – almost as many calories as a single portion of fish and chips.
It also has an estimated 28g of fat, which is more than three times the amount in regular chocolate.
Healthier options
Fortunately, it is possible to eat relatively healthily while still enjoying the food from your local chip and fish shop.
The important thing is to stay away from fried foods and most importantly, not to consume too much of them!
“Fish and chips can be eaten occasionally,” says Milena.
“Anything fried and battered, and sausages, are generally the unhealthiest.
“To make healthier choices, consider smaller portions or alternatives such as grilling, steaming or baking instead of frying.
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“While traditional fish and chips is known to be served deep-fried, many fish and chips shops offer healthier alternatives such as grilled, steamed or baked fish and chips with a side salad.
“Skip the dough and high-calorie dressings, and use apple cider vinegar instead of malt vinegar to support the good bacteria in your gut.”
Recommended daily calorie and fat intake
The key to healthy eating is consuming the right amount of calories for your body.
This will depend on a variety of factors, including your size, age, gender and how active you are.
If you eat and drink more than your body needs, you will gain weight, and if you consume less, you will lose weight.
In the UK, the recommended daily calorie intake for men is 2,500, while for women this figure should be around 2,000.
On average, men should consume no more than 30g of saturated fat per day, while women should limit their daily intake to 20g.
Source: NHS
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