McDonald's Filet-O-Fish: Calories & Nutrition
Per serving (136g (4.8 oz)). Source: McDonald's USA Nutrition Facts, March 2026.
The Filet-O-Fish has been a fixture on the McDonald's menu since 1962, originally created by franchise owner Lou Groen to serve Catholic customers who abstained from meat during Lent. It features a crispy breaded Alaskan Pollock fillet paired with creamy tartar sauce and half a slice of American cheese, all served on a soft steamed bun. At 380 calories, the Filet-O-Fish is a moderate option that provides 16g of protein, 38g of carbohydrates, and 19g of fat. The wild-caught Pollock fillet offers a lighter protein source than beef, while the tartar sauce and breading contribute most of the fat content. It remains one of the few fish-based items available at major fast food chains.
Full Nutrition Breakdown
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 380 | 19% |
| Protein | 16g | 32% |
| Carbohydrates | 38g | 14% |
| Fat | 19g | 24% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Sodium | 580mg | 25% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
What's in a McDonald's Filet-O-Fish?
Calorie and macro contribution of each ingredient.
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Steamed Regular Bun | 150 | 5g | 28g | 2g |
| Breaded Fish Fillet (Pollock) | 170 | 10g | 10g | 10g |
| Tartar Sauce | 45 | 0g | 1g | 5g |
| Half Slice American Cheese | 25 | 1g | 0g | 2g |
Daily Intake
19% of a 2,000-calorie diet. 1620 calories remaining.
Burn Off 380 Cal
Estimates for a 70 kg (154 lb) person. See all activities
Make It at Home: Filet-O-Fish Recipe
A homemade version of the McDonald's Filet-O-Fish with similar nutrition and flavor.
Ingredients
- •1 pollock or cod fillet (about 90g / 3 oz)
- •1/4 cup all-purpose flour
- •1 large egg, beaten
- •1/3 cup panko breadcrumbs
- •1/4 teaspoon salt
- •1/8 teaspoon black pepper
- •Vegetable oil for shallow frying (about 1/2 cup)
- •1 soft hamburger bun
- •1 tablespoon tartar sauce (or mix: 1 tbsp mayo, 1 tsp sweet relish, 1/2 tsp lemon juice, pinch of onion powder)
- •1/2 slice American cheese
Instructions
- 1
Pat the fish fillet dry with paper towels and season lightly with salt and pepper. If the fillet is thick, gently press it to an even thickness of about 1cm (1/2 inch) so it cooks evenly.
- 2
Set up a breading station with three shallow bowls: one with flour, one with the beaten egg, and one with panko breadcrumbs. Dredge the fillet in flour, dip in egg, then press firmly into the panko to coat both sides evenly.
- 3
Heat about 1cm (1/2 inch) of vegetable oil in a skillet over medium-high heat until it reaches approximately 175C (350F). Carefully place the breaded fillet into the oil and fry for 3-4 minutes per side until golden brown and the fish flakes easily with a fork (internal temperature of 63C / 145F).
- 4
Transfer the fried fillet to a paper towel-lined plate to drain excess oil. While it rests, steam the bun by wrapping it in a damp paper towel and microwaving for 15-20 seconds, or placing it in a covered skillet with a splash of water over low heat for 30 seconds.
- 5
If making tartar sauce from scratch, mix the mayo, sweet relish, lemon juice, and onion powder in a small bowl.
- 6
Place the half slice of American cheese on the bottom bun. Set the hot fried fish fillet on top of the cheese so the residual heat melts it slightly. Spread the tartar sauce on the inside of the top bun, close the sandwich, and serve immediately.
Similar Dishes
Frequently Asked Questions
How many calories in a Filet-O-Fish?
A McDonald's Filet-O-Fish contains 380 calories. The breakdown includes 16g of protein, 38g of carbohydrates, and 19g of fat. The breaded fish fillet contributes about 170 calories, the bun adds 150 calories, and the tartar sauce accounts for roughly 45 calories. It also contains 580mg of sodium and 4g of sugar.
Is the Filet-O-Fish a healthy option at McDonald's?
The Filet-O-Fish is a moderate choice at 380 calories and 16g of protein. The wild-caught Pollock fillet provides lean protein and some omega-3 fatty acids, which are beneficial for heart health. However, the breading and frying process adds extra fat and carbohydrates, and the tartar sauce contributes additional fat. Compared to a grilled chicken option, it is not the leanest choice, but it offers a reasonable alternative to higher-calorie burgers like the Big Mac (580 cal) or Quarter Pounder (520 cal).
What kind of fish is in a Filet-O-Fish?
The Filet-O-Fish uses wild-caught Alaskan Pollock, which is sourced from sustainable fisheries certified by the Marine Stewardship Council (MSC). Pollock is a mild, white-fleshed fish that holds up well to breading and frying. It is one of the most widely consumed fish species in the world and is commonly used in fish sticks, surimi, and other processed fish products. The MSC certification means the fish is harvested from well-managed populations with minimal environmental impact.
How does the Filet-O-Fish compare to a McChicken?
The Filet-O-Fish (380 cal) and McChicken (390 cal) are very close in total calories, making them similarly moderate options. The Filet-O-Fish edges ahead slightly in protein (16g vs. 14g) and has marginally less fat (19g vs. 21g). The McChicken uses a breaded chicken patty with mayonnaise, while the Filet-O-Fish uses a breaded fish fillet with tartar sauce. The sodium content is also similar, with the Filet-O-Fish at 580mg and the McChicken at 560mg. Either sandwich works as a lighter alternative to beef-based menu items.
Track Your Own Filet-O-Fish
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