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Fish sandwich Calories
Hearty sandwich with fish, bread, and vegetables.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish sandwich (180 g) has 333 calories. That works out to 185 calories per 100 g. It contains 39.6 g of carbs, 20.7 g of protein, 9.4 g of fat and 3.8 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Fish sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
333
KCAL / 180G
Carbs
39.6g
· 14% DV
Protein
20.7g
· 41% DV
Fat
9.4g
· 12% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 25% · Fat 26%
Fish sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 39.6 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 20.7 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Fish sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 333 kcal |
| 1 piece (mini) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (small) | 120 g | 222 kcal |
| 1 serving (medium) | 200 g | 370 kcal |
| 1 piece (large) | 250 g | 463 kcal |
| 1 serving (large) | 300 g | 555 kcal |
| 1 piece (extra large) | 350 g | 648 kcal |
| 2 piece (double) | 360 g | 666 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Fish sandwich
What fish is best for a fish sandwich?
Mackerel, cod, haddock, and other firm-fleshed fish all work well in a fish sandwich. Choose a fish that stays intact during cooking; oily mackerel gives a stronger flavor, while white fish has a milder taste.
How do you make a crispy fish sandwich at home?
For a crispy fish sandwich, coat fish fillets lightly in seasoned flour or breadcrumbs and pan-fry or bake them until crisp and fully cooked. Assemble just before serving so the coating does not soften against the bread and toppings.
What goes on a fish sandwich?
A fish sandwich commonly includes lettuce or other greens, sliced onion, and a squeeze of lemon. Tomato, pickles, and slaw are also popular; pat wet vegetables dry first to keep the bread from becoming soggy.
What is the best sauce for a fish sandwich?
Tartar sauce is a classic choice for a fish sandwich, while lemon mayonnaise or a simple squeeze of lemon suits grilled fish. Use a thin layer so the sauce complements the fish without making the bread soggy.
What bread should you use for a fish sandwich?
A soft roll or sturdy sandwich bun works best for a fish sandwich because it holds the filling without overpowering it. Toasting the cut sides lightly helps keep the bread from absorbing moisture from the fish and toppings.
How is a fish sandwich different from a fish burger?
A fish sandwich can use a whole fillet or a piece of grilled fish in almost any kind of bread. A fish burger usually features a shaped or breaded fish patty in a burger bun with familiar burger toppings.
What should you serve with a fish sandwich?
A fish sandwich pairs well with a green salad, coleslaw, pickles, or roasted potatoes. Lemon wedges add brightness, while a lighter side keeps the meal from feeling too heavy alongside the breaded or oily fish.
How should you store leftover fish sandwich?
Refrigerate leftover fish sandwich promptly in a sealed container, preferably with the fish separate from the bread and fresh toppings. Chilled fish is best eaten soon; discard a sandwich that has been left out for an extended time.
Can you reheat a fish sandwich?
Yes, reheat the cooked fish in an oven or skillet until hot, and warm the bread separately. Remove lettuce and other fresh toppings before reheating; a microwave can make the bread chewy and the fish coating soft.
Is a fish sandwich healthy?
A fish sandwich can be a balanced, filling meal because it combines fish with bread and often vegetables. Grilled fish, plenty of vegetables, and a modest amount of creamy sauce make it a lighter choice than a heavily fried version.
Fish sandwich Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
3.78mg · 24% DV
B6
0.34mg · 20% DV
B5
0.85mg · 17% DV
Minerals
Selenium
23µg · 42% DV
Sodium
612mg · 27% DV
Iodine
40µg · 27% DV
Phosphorus
153mg · 22% DV
Potassium ⭐
396mg · 12% DV
Fish sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish sandwich
To burn the 333 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fish sandwich?
A fish sandwich pairs cooked fish with bread and often fresh additions such as onion and greens. In Turkey, it is especially associated with Istanbul’s waterfront street-food stalls, where grilled fish is commonly tucked into bread; home versions can use whatever fish is available.
The tender fish and soft bread are brightened with crisp vegetables and a squeeze of lemon. It makes a convenient lunch, whether eaten by the water in Turkey or prepared at home elsewhere. With 11.5 g of protein per 100 g, it offers a filling mix of fish and bread, with carbohydrates from the bread. For a lighter version, choose grilled rather than fried fish and add plenty of vegetables.
How Nutritious Is Fish sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fish sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fish sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Fish sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fish sandwich Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.