Nutrition for Filet O Fish

Calories, Protein, Vitamins and More


image of filet o fish source

Filet O Fish Nutrition Summary

One sandwich of filet o fish (134 grams or 0.3 lb) contains 378 calories and 15.1 grams of protein. Filet o fish consist of 46% water, 26% carbohydrates, 11% protein, and 15% fat.

Filet o fish is an excellent source of many nutrients, including protein, calcium, iron, potassium and Vitamin B12. It also contains significant amounts of dietary fiber, magnesium, thiamin, niacin, selenium, manganese and phosphorus.

In one sandwich of filet o fish:

  • Calories: 378
  • Protein: 15.1 g
  • Sugar: 4.9 g
  • Dietary fiber: 1.9 g
  • Fat: 19.6 g, (Saturated: 3.8 g)
  • Cholesterol: 42.9 mg
  • Sodium: 581.6 mg


See the Filet O Fish Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: McDONALD'S, FILET-O-FISH.

Calories in Filet O Fish

Filet o fish has 378 calories per sandwich or 282 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

47 percent of calories in filet o fish are from fat, 37% of calories are from carbohydrates and 16% of calories are from protein.

Calories from Carbs

A good portion, or 37% of the calories in filet o fish are from carbohydrates. The carbs in filet o fish are mostly in the form of dietary fiber and sugar (28% and 72%). 1 sandwich of filet o fish has 8% of daily values or 1.9 grams of dietary fiber.

  • Dietary fiber: 1.9 g
  • Sugar: 4.9 g
There is no significant amounts of starch in filet o fish.

Calories from Fat

A substantial amount, or 47% of the calories in filet o fish are from fat. Filet o fish has a moderate amount of total fat, with 19.6 grams or 31% of recommended daily values per sandwich. It also is cholestrol free. Most of the fat in filet o fish are healthier unsaturated fats:

  • Total fat: 19.6 g
  • Saturated fat: 3.8 g
  • Monounsaturated fat: 5.4 g
  • Polyunsaturated fat: 8 g
There is no significant amounts of cholestrol in filet o fish.

Omega-3 and Omega-6 in Filet O Fish

Filet o fish is a great source of healthy omega-3 fatty acids, containing a total of 0.94 grams for every sandwich. It contains significant amounts of alpha linoleic acid and DHA. [2]

  • alpha linoleic acid: 0.86 g
  • DHA: 0.08 g
Also a good source of omega-6 fatty acids, every sandwich of filet o fish contains a total of 7 grams of omega-6. In addition, a large portion of the omega-6 in filet o fish comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 6.95 g
The omega-6 to omega-3 ratio in filet o fish is 7.4: 1.

Calories Similar to Filet O Fish

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Protein in Filet O Fish

An excellent source of protein, a single sandwich of filet o fish contains 30% of recommended daily values or 15.1 grams of protein. However, the protein in filet o fish is not complete, meaning it does not contain all 9 essential amino acids. Specifically, filet o fish is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 15.09 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in filet o fish.

Protein Similar to Filet O Fish

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Vitamins and Minerals in Filet O Fish

An good source of many nutrients, filet o fish contains abundant amounts of calcium, iron, potassium and Vitamin B12. In fact, a single sandwich of filet o fish contains 60% of recommended daily values or 1.4 ug of Vitamin B12. Also an excellent source of calcium, a single sandwich of filet o fish contains 16% of recommended daily values or 160.8 mg of calcium.

Vitamins in filet o fish (1 sandwich):
  • Thiamin: 0.3 mg
  • Riboflavin: 0.2 mg
  • Niacin: 3 mg
  • Vitamin c: 0.4 mg
  • Vitamin e: 1.6 mg
  • Folate: 28.1 ug
  • Vitamin b12: 1.4 ug
  • Vitamin k: 6.6 ug
Minerals in filet o fish (1 sandwich):
  • Calcium: 160.8 mg
  • Potassium: 294.8 mg
  • Iron: 2.1 mg
  • Magnesium: 36.2 mg
  • Zinc: 0.8 mg
  • Selenium: 34.2 ug
  • Phosphorus: 183.6 mg
  • Copper: 0.1 mg
  • Manganese: 0.4 mg
There is no significant amounts of choline, vitamin a, pantothenic acid or vitamin b6 in filet o fish.

Similar to Filet O Fish for Vitamin B12

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Filet O Fish Nutrition Chart

Filet O Fish:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.


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