Filet-O-Fish
79
MIN WALK
390
kcal
4.1 MILES / 8,240 STEPS
Or run it off in 29 minutes.
TL;DR
One Filet-O-Fish: 390 kcal, about 79 min walking or 29 min running at 82kg reference rates.
Quantity
What is it?
The Filet-O-Fish is a square of breaded, fried white fish, usually Alaska pollock, with tartar sauce and half a slice of American cheese in a steamed bun. Cincinnati franchisee Lou Groen created it in 1962 for Catholic customers avoiding meat on Fridays.
It remains a Lent favourite in the American Midwest, where spring days are still cool around 15°C, and a steady year-round seller elsewhere. Hong Kong and Japan regulars often choose it as the non-beef option.
The bun is soft and steamy, the fish flaky and mild, and the tartar sauce tangy with chopped pickle. It feels lighter than it really is.
Frequently asked questions
How long does it take to burn off Filet-O-Fish?
At 82kg, one 390 kcal serving takes about 79 minutes walking or 29 minutes running. Your pace and body weight can change that.
Can I split the walk into shorter sessions?
Yes. Several shorter walks at a similar pace add up to the same overall walking time. Watch estimates vary across sessions.
Does the 390 kcal estimate cover every Filet-O-Fish serving?
No. The 390 kcal figure is for the serving shown here. Recipes and portion sizes can differ; check the label or restaurant information for the one you ate.
How we tested
Reference by Y.W. Fung at 82kg with an Apple Watch Ultra. The reference route is a 5.3-mile loop at 3.1 mph walking and 6 mph running; food burn minutes are calculated from calories at those rates, not individually walked off for every food. The reference test date is 2026-05-20. Check the food's listed source and serving.
Full test protocol
Burn table
| Activity | Minutes · selected quantity |
|---|---|
| Walking | 79 min |
| Running 6mph | 29 min |
| Cycling Moderate | 40 min |
| Rucking 20kg | 43 min |
Visual swap
1 Filet-O-Fish = 1.2x Pineapple Bun = 0.81x Brown Sugar Boba Milk = 1.8x Egg Tart
Base serving calorie equivalents; the quantity selector above only scales your selected total.
Nutrition facts
| Portion | Calories | Protein / Carbs / Fat |
|---|---|---|
| 100g | 279 kcal | 11.4g / 27.9g / 13.6g |
| 1 serving | 390 kcal | 16.0g / 39.0g / 19.0g |
| 2 servings | 780 kcal | 32.0g / 78.0g / 38.0g |
1 serving = 140g. Estimated from typical serving - check local label. 100g = 390 kcal x 100 / 140g. Cross-check: USDA FoodData Central.
Real-World Test
No personal tasting notes have been published for Filet-O-Fish yet. The burn estimate above uses the 390 kcal serving and the 82kg reference rates; it is not an individual eating or satiety result.
