Filet O Fish vs. Fries

Nutrition comparison of Filet O Fish and Fries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of filet o fish versus fries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in filet o fish and fries:

  • Both filet o fish and fries are high in calories and potassium.
  • Filet o fish has more riboflavin and Vitamin B12, however, fry contains more pantothenic acid and Vitamin B6.
  • Filet o fish is a great source of protein.
  • Filet o fish is an excellent source of calcium.
  • For omega-3 fatty acids, filet o fish has more dha and epa than fry.
  • Fry is an excellent source of dietary fiber.
Detailed nutritional comparison of filet o fish and fries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Fries src

Calories and Carbs

calories

Both filet o fish and fries are high in calories. Fry has 11% more calories than filet o fish - filet o fish has 282 calories per 100 grams and fry has 312 calories.

For macronutrient ratios, filet o fish is heavier in protein, lighter in carbs and heavier in fat compared to fries per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Fries
Protein 16% 4%
Carbohydrates 37% 53%
Fat 47% 43%
Alcohol ~ ~

carbohydrates

Fry is high in carbohydrates and filet o fish has 36% less carbohydrates than fry - filet o fish has 26.4g of total carbs per 100 grams and fry has 41.4g of carbohydrates.

dietary fiber

Fry is an excellent source of dietary fiber and it has 171% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.

sugar

Filet o fish and fries contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and fry has 0.3g of sugar.

Protein

protein

Filet o fish is a great source of protein and it has 228% more protein than fry - filet o fish has 11.3g of protein per 100 grams and fry has 3.4g of protein.

Fat

saturated fat

Filet o fish and fries contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and fry has 2.3g of saturated fat.

trans fat

Both filet o fish and fries are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and fry has 0.06g of trans fat.

cholesterol

Fry has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and fry does not contain significant amounts.

Vitamins

Vitamin C

Fry has 14 times more Vitamin C than filet o fish - filet o fish has 0.3mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.

Vitamin E

Filet o fish and fries contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.

Vitamin K

Filet o fish and fries contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.

The B Vitamins

Filet o fish has more riboflavin and Vitamin B12, however, fry contains more pantothenic acid and Vitamin B6. Both filet o fish and fries contain significant amounts of thiamin, niacin and folate.

Filet O Fish Fries
Thiamin 0.211 MG 0.17 MG
Riboflavin 0.13 MG 0.039 MG
Niacin 2.22 MG 3.004 MG
Pantothenic acid ~ 0.58 MG
Vitamin B6 ~ 0.372 MG
Folate 21 UG 30 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 567% more calcium than fry - filet o fish has 120mg of calcium per 100 grams and fry has 18mg of calcium.

iron

Filet o fish has 93% more iron than fry - filet o fish has 1.6mg of iron per 100 grams and fry has 0.81mg of iron.

potassium

Both filet o fish and fries are high in potassium. Fry has 163% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and fry has 579mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more DHA and EPA than fry per 100 grams. Both filet o fish and fries contain significant amounts of alpha linoleic acid (ALA).

Filet O Fish Fries
alpha linoleic acid 0.639 G 0.436 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.436 G

omega 6s

Comparing omega-6 fatty acids, both filet o fish and fries contain significant amounts of linoleic acid.

Filet O Fish Fries
other omega 6 0.024 G 0.029 G
linoleic acid 5.187 G 4.948 G
Total 5.211 G 4.977 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Filet O Fish or Fries .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Fries (Fast foods, potato, french fried in vegetable oil) .

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FAQ

Does filet o fish or fries contain more calories in 100 grams?
Both filet o fish and fries are high in calories. Fry has 10% more calories than filet o fish - filet o fish has 282 calories in 100g and fry has 312 calories.

Does filet o fish or fries have more carbohydrates?
By weight, fry is high in carbohydrates and filet o fish has 40% fewer carbohydrates than fry - filet o fish has 26.4g of carbs for 100g and fry has 41.4g of carbohydrates.

Does filet o fish or fries contain more calcium?
Filet o fish is a rich source of calcium and it has 570% more calcium than fry - filet o fish has 120mg of calcium in 100 grams and fry has 18mg of calcium.

Does filet o fish or fries contain more potassium?
Both filet o fish and fries are high in potassium. Fry has 160% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and fry has 579mg of potassium.