Fish sandwich, from school cafeteria
Common food
A classic school cafeteria staple, this fish sandwich typically features a breaded, fried fish patty nestled in a soft white bun. Its appeal lies in the contrast between the crispy, golden-brown coating and the mild, flaky white fish inside. Nutritionally, it's a moderate source of protein but is primarily composed of refined carbohydrates from the bun and breading.
Calorie split: 29% protein · 53% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting simplicity and the satisfying crunch of the breading against the soft bun. It's a reliable, familiar option in a busy cafeteria line.
⚠️ Watch-outs & how to enjoy it better
The refined white bun and breading can lead to a rapid blood-sugar spike, and the frying process adds sodium and potentially less-healthy fats. Those monitoring blood sugar or sodium intake should pair it with a side salad or non-starchy vegetables and consider eating only half the bun.
Key benefits
- Provides a convenient source of protein (15g per 100g).
- Offers a quick energy boost from carbohydrates.
- Contains dietary fiber (3.5g per 100g), often from the bun or breading.
- A familiar, comforting meal for many.
- Can be a source of omega-3 fatty acids depending on the fish used.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Filet-O-Fish sandwich was invented in 1962 by a McDonald's franchise owner in Cincinnati to boost Friday sales during Lent, when Catholics abstain from meat.
Full nutrition (USDA data · scales with serving)
| Water | 51.7 g |
| Energy | 209 kcal |
| Protein | 15.0 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 27.4 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 54.0 mg |
| Phosphorus, P | 230 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 387 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 27.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.14 mg |
| Niacin | 4.3 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 36.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 47.6 mg |
| Vitamin B-12 | 0.77 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 51.0 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 6.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.58 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 29.0 mg |
Amino acid profile (per 100g)
Estimated from BURGER KING, Premium Fish Sandwich — USDA does not publish this profile for Fish sandwich.
| Tryptophan | 0.08 g |
| Threonine | 0.36 g |
| Isoleucine | 0.39 g |
| Leucine | 0.80 g |
| Lysine | 0.66 g |
| Methionine | 0.23 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.48 g |
| Tyrosine | 0.34 g |
| Valine | 0.46 g |
| Arginine | 0.49 g |
| Histidine | 0.21 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.41 g |
| Proline | 0.71 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
What kind of fish is typically used in a school cafeteria fish sandwich?
It is most commonly made with mild, white-fleshed fish like pollock, cod, or haddock, which are affordable and have a neutral flavor that appeals to a wide audience.
Is the fish sandwich a healthy lunch option?
It can be part of a balanced diet, offering protein and some fiber. However, it's often high in sodium and refined carbs. Pairing it with vegetables and fruit creates a more nutritious meal.
Why is the fish patty usually pre-cooked and frozen?
For school cafeterias, using pre-cooked, frozen patties ensures food safety, consistency, and ease of preparation, allowing them to serve hundreds of students quickly and efficiently.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.09 kcal/g · 29% calories from protein · 3.5 g fiber · 2.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.