Last year during Lent, I posted a comparison chart for fish selections at fast food restaurants and since Lent is in full swing again, I thought it would be beneficial to repost! Many of you are eating more fish right now than you ever do due to the Lenten season. All of the fish sandwiches you get at fast food restaurants are breaded and fried, but how to do know what’s better than others? I did a little research for you to help you make better choices. When you look at the chart below, please take note of the calories, total fat, saturated fat, trans fat (the only place that has trans fat is Culvers), sodium (recommended to stay below 2400mg/day), and cholesterol (recommended to stay below 300mg/day). The carbohydrates are coming from the bun and a little from the breading and can easily be dropped by taking off half of your bun. Other important things to note is that holding the tarter sauce can save you about 100 calories and 5-10g of fat. Another healthy choice would be to get a side salad, instead of fries with the sandwich. The best choices are the McDonalds Filet of Fish, no tarter sauce or Taco John’s Fish Taco, no sauce. Even better than eating out, would be to make your fish at home like my picture of grilled shrimp above. Choose healthy cooking methods such as baking, broiling, or grilling…try to avoid frying and incorporate some great vegetables with your fish for a well-balanced meal!
-Kelsey
Nutrient Comparison
| Nutrition Facts | |||||||||||
| Food Item | Calories | Total Fat | Sat. Fat | Trans Fat | Cholesterol | Sodium | Total Carbs | Fiber | Sugar | Protein | |
| McDonalds Filet of Fish | 380 | 18g | 3.5g | 0 | 40mg | 610mg | 39g | 2g | 5g | 16g | |
| *McDonalds Filet of Fish-No Tarter | 290 | 9g | 2g | 0 | 30mg | 530mg | 38g | 1g | 5g | 15g | |
| Burger King Fish Sandwich | 590 | 31g | 5g | 0 | 45mg | 1480mg | 57g | 3g | 8g | 21g | |
| Burger King Fish Sandwich-No Tarter | 410 | 12g | 2g | 0 | 30mg | 1240mg | 53g | 3g | 6g | 21g | |
| *Taco Johns Fish Taco | 280 | 14g | 4.5g | 0 | 35mg | 1160mg | 29g | 2g | 3g | 10g | |
| Arby’s Fish Sandwich | 570 | 25g | 4g | 0 | 45mg | 1010mg | 64g | 2g | 9g | 21g | |
| Arby’s Fish Sandwich-No Tarter | 450 | 15g | 2.5g | 0 | 35mg | 730mg | 59g | 2g | 6g | 21g | |
| Culvers Cod Filet | 663 | 40g | 7g | 1g | 76mg | 979mg | 47g | 1g | 5g | 31g | |
|
553 | 27g | 5g | 1g | 58mg | 877mg | 46g | 1g | 5g | 31g | |
| Culvers 3 piece Cod Dinner | 1929 | 132g | 22g | 2g | 196mg | 2444mg | 108g | 8g | 18g | 75g | |
| Culvers 3 piece Cod Dinner-No Tarter | 1553 | 96g | 16g | 2g | 148mg | 2172mg | 106g | 8g | 18g | 75g | |
References: restaurant’s websites, calorieking.com, and myfitnesspal.com.
