1 serving (200 grams) contains 506 calories, 30.6 grams of protein, 22.0 grams of fat, and 45.6 grams of carbohydrates.
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Nutrition Information
Calories |
506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22 g | 28% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 1088 mg | 47% | |
| Total Carbohydrates | 45.6 g | 16% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 6.1 g | ||
| protein | 30.6 g | 61% | |
| Vitamin D | 64 mcg | 320% | |
| Calcium | 354 mg | 27% | |
| Iron | 3.4 mg | 18% | |
| Potassium | 438 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fish sandwich
A fish sandwich typically consists of a grilled, fried, or baked fish fillet served between bread, often accompanied by lettuce, tomatoes, pickles, and a sauce such as tartar. Fish sandwiches are a staple in many cuisines, especially in coastal regions and fast-food establishments, and can be made from various fish such as cod, haddock, tilapia, or salmon. They are a good source of protein and omega-3 fatty acids, which are beneficial for heart and brain health. Depending on preparation and ingredients, a fish sandwich may also contain carbohydrates, fiber, vitamins (like B12 and D), and minerals such as selenium and iodine. However, its nutritional profile can vary widely based on the fish and cooking method, with fried versions being higher in calories and fat.
Health Benefits
- Rich in omega-3 fatty acids, which support cardiovascular health and reduce inflammation.
- High in protein, essential for muscle repair and maintenance.
- Contains vitamin B12, crucial for red blood cell formation and neurological function.
- Salmon-based sandwiches provide vitamin D, which aids in bone health and immune support.
- Provides selenium, an antioxidant that protects cells from oxidative stress and supports thyroid function.
Dietary Considerations
Selection and Storage
Store fresh fish in the refrigerator and consume within 1-2 days or freeze for longer storage. Assemble the sandwich right before eating to prevent sogginess.
Common Questions About Fish sandwich Nutrition
Is a fish sandwich high in protein?
A typical fish sandwich contains around 15-25 grams of protein, depending on the type of fish used and the portion size. Fish, such as cod or tilapia, is a lean source of high-quality protein, making it an excellent choice for muscle repair and growth.
Can I eat a fish sandwich on a keto diet?
Most traditional fish sandwiches are not keto-friendly due to the inclusion of bread, which is high in carbohydrates. However, it can be adapted for a keto diet by substituting the bun with lettuce wraps or low-carb bread options.
What are the health benefits and concerns of eating a fish sandwich?
A fish sandwich provides omega-3 fatty acids, improving heart health and reducing inflammation. However, health concerns can arise if the fish is deep-fried, increasing saturated fat content, or if prepared with high-sodium sauces. Opting for grilled or baked fish improves the nutritional profile.
What is the recommended serving size for a fish sandwich?
A standard fish sandwich is typically 5-6 ounces, including the fish and bun. To maintain balanced nutrition, pair it with a side of vegetables and avoid calorie-dense toppings such as excessive cheese or heavy sauces.
How does a fish sandwich compare to a chicken sandwich nutritionally?
A fish sandwich typically contains more omega-3 fatty acids and vitamins such as B12 than a chicken sandwich, making it better for heart and brain health. However, chicken sandwiches may have slightly more protein per serving. The exact nutritional comparison depends on preparation methods and sauces used.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Fish sandwich DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Omega-3 Fatty Acids and Health BenefitsNIH Office of Dietary SupplementsDiscusses the health benefits of omega-3 fatty acids found in fish, a primary ingredient in a fish sandwich.
- Seafood Consumption and Nutritional GuidelinesDietary Guidelines for Americans 2020-2025Details the recommendations for seafood consumption, specifically addressing health benefits of fish and related foods.
- Nutritional and Health Benefits of Seafood ConsumptionAmerican Journal of Clinical NutritionPeer-reviewed study on the role of seafood, such as fish, in health, highlighting its nutrient density and benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
