A 65-gram fillet of fish sandwich provides around 130 calories, making it a great option for those who are health-conscious. With this article, you'll learn more about the nutrition facts of this food item.

Apart from calories, a fish sandwich also offers other essential nutrients that are beneficial for your health. Keep reading to know more about its carb, protein, fat, cholesterol, fiber, sodium, vitamins, and minerals content.

Healthy eating can be rewarding and delicious, and with the right knowledge, you can enjoy your favorite foods without feeling guilty. So, let's dive in and explore the nutritional value of a fish sandwich!

Calories in 1 Fillet of Fish Sandwich Whole Fillets

As mentioned earlier, a 65-gram serving of fish sandwich whole fillets contains around 130 calories. However, this value may vary depending on the preparation method and other ingredients used. To ensure that you are consuming the right amount of calories, always check the nutrition label of the food item before purchasing or eating it. In general, a balanced diet should provide around 2000-2500 calories per day, depending on a person's age, sex, and physical activity levels. So, consuming one fillet of fish sandwich whole fillets contributes to about 5-6% of your daily calorie needs.

Carbs in Fish Sandwich Whole Fillets

A fillet of fish sandwich whole fillets contains about 21 grams of carbs, making it a good source of energy. However, it's essential to note that not all carbs are equal. Some carbohydrates, such as refined sugars and grains, can spike blood sugar levels and contribute to various health issues. To make sure that you're consuming healthy carbs, opt for whole-grain bread and add some veggies to your sandwich. This way, you will be getting more fiber, vitamins, and minerals, which are essential for your wellbeing.

Protein in Fish Sandwich Whole Fillets

Fish sandwich whole fillets are an excellent source of protein, with around 8 grams per fillet. Protein is essential for building and repairing tissues, and it also plays a crucial role in various bodily functions. To increase your protein intake, consider adding some more fish and other seafood to your diet. This way, you'll be getting essential omega-3 fatty acids, which can promote heart health and reduce inflammation.

Fat in Fish Sandwich Whole Fillets

A fish sandwich whole fillet contains about 6 grams of fat, with 1.5 grams being saturated fat. While it's true that fat can contribute to obesity and other health issues, it's vital to understand that not all fats are bad for you. Mono and polyunsaturated fats, found in foods such as fish, nuts, and avocados, can promote heart health and boost brain function. However, it's still essential to consume any type of fat in moderation and balance your intake with other essential nutrients.

Cholesterol in Fish Sandwich Whole Fillets

Interestingly, a fillet of fish sandwich whole fillets contains only around 25 milligrams of cholesterol, making it a heart-healthy food option. Despite the long-standing belief that dietary cholesterol can increase blood cholesterol levels, various studies have found that consuming moderate amounts of cholesterol-rich foods doesn't necessarily lead to heart disease. However, if you have high blood cholesterol levels or other cardiovascular risk factors, it's still recommended to limit your intake of saturated and trans fats, added sugars, and refined grains.

Fiber in Fish Sandwich Whole Fillets

Unfortunately, fish sandwich whole fillets don't contain any fiber, as it's mostly found in plant-based foods. However, you can increase your fiber intake by adding some sides to your sandwich, such as a salad or a serving of fruits. Fiber is essential for maintaining a healthy digestive system, reducing cholesterol levels, and promoting satiety. Therefore, it's recommended to consume at least 25-30 grams of fiber per day from various sources.

Sodium in Fish Sandwich Whole Fillets

One fillet of fish sandwich whole fillets contains about 300-350 milligrams of sodium, depending on the brand and preparation method. While some sodium is necessary for various bodily functions, consuming too much salt can lead to high blood pressure, kidney disease, and other health issues. To reduce your sodium intake, choose unsalted or low-sodium options, avoid processed foods, and limit your condiment use.

Vitamins in Fish Sandwich Whole Fillets

A fish sandwich whole fillet is a good source of various essential vitamins, such as vitamin D, vitamin A, and vitamin B12, which support healthy bone development, vision, and nervous system function, respectively. However, the vitamin content of a fish sandwich can vary depending on the cooking method and other factors. For example, frying fish can significantly reduce the vitamin D content, while grilling or baking it can preserve it better. It's also important to remember that vitamins work synergistically, and therefore, it's recommended to consume a well-balanced diet that incorporates various vitamin-rich foods.

Minerals in Fish Sandwich Whole Fillets

Fish sandwich whole fillets are also a good source of various essential minerals, such as iron, zinc, and selenium, which support various bodily functions and play a role in disease prevention. However, the mineral content of a fish sandwich can also vary depending on various factors, such as the cooking method, preparation, and other ingredients. Therefore, it's recommended to consume a well-balanced diet that incorporates various mineral-rich foods, such as legumes, nuts, seeds, and whole grains.

Ingredients of Fish Sandwich Whole Fillets

The ingredients of a fish sandwich whole fillet can vary depending on the brand and preparation method. However, some common components include bread crumbs or breading, fish fillet, and various seasonings and additives. To ensure that you're consuming healthy and high-quality ingredients, always check the nutrition and ingredient label of the food item. Choose brands that use sustainable fishing practices and avoid those with added sugars, unhealthy fats, and preservatives.