McDonald's

Filet-O-Fish Calories & Nutrition — McDonald's

McDonald's Filet-O-Fish: 390 cal, 16g protein, 39g carbs, 19g fat per 1 sandwich (137g). Full nutrition breakdown, lighter ordering swaps, and the fastest way to track it.

By Bento Bunny Team

McDonald's's Filet-O-Fish (1 sandwich (137g)) clocks in at 390 calories, with 16g of protein, 39g of carbs, and 19g of fat. The breakdown below covers where those calories come from, lighter ways to order it, and how to track it accurately.

Where the calories come from

Splitting the 390 calories by macro: 16% from protein, 40% from carbs, and 44% from fat. In the Filet-O-Fish, fat is the biggest contributor at roughly 44% of calories (19g × 9 cal/g). That makes the filet-o-fish more calorie-dense than the gram counts suggest — small portion differences move the total quickly.

Lighter swaps and ordering tips

Half the tartar sauce saves ~35 kcal; values are for the standard half-slice-of-cheese build.

Keep in mind that published numbers describe the standard build — every added sauce, swapped side, or upsized portion moves the totals from the table above.

Other chicken & sandwiches at McDonald's

ItemCaloriesProteinCarbsFat
Filet-O-Fish39016g39g19g
McChicken40014g39g21g
McCrispy47026g46g20g
Spicy McCrispy53026g48g26g

The fastest way to log a McDonald's order

Official numbers like the ones above describe a textbook filet-o-fish — not the one with extra cheese or the sauce you asked for on the side. Instead of hunting through a database for the closest match, take a photo in Bento Bunny: the app recognises what's actually on the tray, estimates portions, and files the macros into your day. On iOS 26+ the AI runs entirely on-device.

Start tracking with Bento Bunny

AI calorie tracking — just Type what you eat.

Frequently Asked Questions

How many calories are in the McDonald's Filet-O-Fish?
The Filet-O-Fish at McDonald's contains 390 calories (1 sandwich (137g)), made up of 16g of protein, 39g of carbohydrates, and 19g of fat.
How much protein is in the Filet-O-Fish?
The Filet-O-Fish provides 16g of protein, which is roughly 32% of the FDA daily value of 50g.
Is the Filet-O-Fish healthy? How does it fit a 2,000-calorie day?
At 390 calories, the Filet-O-Fish takes up about 20% of a 2,000-calorie day. Whether it "fits" depends on the rest of your day: the macro split is 16g protein / 39g carbs / 19g fat, so plan the surrounding meals around whichever number is hardest for you to hit.
What's the easiest way to track the Filet-O-Fish?
Photo-based logging is the fastest path — Bento Bunny recognises your Filet-O-Fish from a single picture, including customizations the standard database entry misses, and adds the macros to your day automatically.