Arby’s Crispy Fish Sandwich contains about 20g of protein per sandwich, based on Arby’s seasonal nutrition data.
The seasonal fish sandwich at Arby’s pairs a breaded pollock fillet with tartar sauce, shredded lettuce, and a toasted sesame bun. If you’re counting protein, the number that matters is roughly 20 grams per sandwich, with calories landing near the mid-500s. Below, you’ll find a clear snapshot, how that protein stacks up against other Arby’s picks, and simple tweaks to nudge the protein-to-calorie ratio in your favor.
Nutrition Snapshot And Protein At A Glance
Here’s a quick, broad view of the typical macro profile when this sandwich is on the menu. Values reflect the standard build with bun, tartar sauce, lettuce, and one crispy fish fillet.
| Metric | Amount* | Notes |
|---|---|---|
| Protein | ~20 g | From a breaded pollock fillet |
| Calories | ~570 kcal | Standard build, one sandwich |
| Total Fat | ~25 g | Includes breading and tartar sauce |
| Saturated Fat | ~4 g | Cheese not included by default |
| Carbohydrates | ~65 g | Bun + breading are the bulk |
| Dietary Fiber | ~3 g | From bun and batter |
| Sugars | ~9 g | Includes tartar sauce |
| Sodium | ~990 mg | Typical for fried fish sandwiches |
| Serving Size | 1 sandwich | Single fillet, standard toppings |
*Rounded nutrition values are based on Arby’s published nutrition and the most recent seasonal listing for this item.
How Much Protein Is In The Crispy Fish Sandwich From Arby’s?
The typical protein figure is about twenty grams for the standard build. That count comes primarily from the pollock fillet. The bun and sauces add calories, carbs, and fat, but they don’t move the protein needle much.
If a location offers a cheese version, the slice adds only a small bump in protein. You’ll see a more noticeable calorie shift from the extra fat and sodium than from added protein.
Where The Protein Comes From
The fillet drives the protein. White fish like pollock is a lean source, so you get decent protein without an extreme fat load from the fish itself. The breading and fry step add extra calories and fat, but the fillet still anchors the protein total.
The bun doesn’t add much protein. Most of its contribution is carbohydrates. Tartar sauce adds flavor and moisture, with negligible protein impact.
Protein Density And What It Means For Your Meal
Protein density is a handy lens for quick-service choices. With roughly 20 g protein to about 570 calories, you’re getting around 3.5 g protein per 100 calories. That’s decent for a fried sandwich, though grilled or roasted options often deliver a tighter protein-to-calorie ratio.
If you’re aiming for a higher protein target per meal, pair the sandwich with a leaner side or add a protein-forward extra while trimming calories elsewhere in the order.
Simple Tweaks To Nudge Protein Up (Or Calories Down)
Easy Additions
- Ask for an extra fillet when available. It’s the most direct way to boost protein, though it raises calories and sodium in lockstep.
- Add a cheese slice for a small protein bump. Expect more calories and salt than meaningful protein change.
Trade-Offs That Trim Calories
- Go light on tartar sauce or ask for it on the side. You’ll shave fat and sugar with little protein impact.
- Skip the bun and eat it open-face if you’re watching carbs. Protein stays the same; calories and carbs dip.
Smarter Sides
- Pair with applesauce or a small side salad when available. You’ll steer the plate toward fiber and keep calories steadier than with a large fries add-on.
- Choose water or unsweet tea to avoid stacking sugars from sweetened drinks.
How It Compares To Other Arby’s Sandwiches
If you’re choosing mainly by protein, roasted or deli-style builds usually outpace fried options. Here’s a quick comparison of typical protein and calories across popular items. These figures come from Arby’s current nutrition guides; fish values reflect the seasonal listing.
| Arby’s Sandwich | Protein (g) | Calories |
|---|---|---|
| Crispy Fish (standard build) | ~20 | ~570 |
| Classic Roast Beef | 23 | 360 |
| Classic Beef ’n Cheddar | 23 | 450 |
| Greek Gyro | 23 | 700 |
| Reuben | 37 | 680 |
| Turkey Ranch & Bacon | 43 | ~800 |
| Smokehouse Brisket | 35 | 590 |
Protein and calorie figures are rounded. Availability varies by location. “Crispy Fish” appears seasonally.
Ingredient Notes, Allergens, And Seasonal Timing
The fish sandwich build typically includes a crispy pollock fillet, tartar sauce, shredded iceberg lettuce, and a sesame seed bun. When the cheese version is offered, cheddar sauce or a cheese slice is added. Allergens include fish, wheat, soy, sesame, and egg. If you’re sensitive to shared fryers, ask your location about cooking practices and cross-contact.
This sandwich tends to rotate in during the early part of the year and can reappear for limited runs. That’s why you’ll sometimes find it on the menu and other times not. When it’s live, the nutrition guide reflects it; when it’s gone, it drops from the current list.
How To Build A Higher-Protein Order Without Blowing Calories
Pick One Protein Anchor
Start with the fish sandwich or a roasted option. Doubling up on fried entrées makes the calorie math tough fast.
Layer Simple Protein Adds
- Extra fish fillet (if offered) ups protein the cleanest way. Balance it by trimming sauce or skipping fries.
- Cheese add-on gives a small protein nudge; weigh it against the calorie and sodium cost.
Mind The Sides
Fries are tasty, but they don’t help protein much. If you want a protein-leaner plate, sub in a lighter side and keep the drink unsweetened. You’ll keep total calories steadier, and the protein from your main actually matters more.
What About Omega-3s?
Pollock provides omega-3s, though breading and frying won’t change the actual fatty acid content of the fish fillet itself. Health agencies encourage seafood intake across the week; fried seafood still counts toward that variety, but grilled or baked options generally keep calories lower. For general fish intake guidance and weekly targets, see the FDA’s current advice to consumers, which pairs with the Dietary Guidelines for Americans.
Method: How These Numbers Were Sourced
Protein and macro values for the fish item reflect Arby’s published nutrition when the sandwich is in season. Because the item is limited-time, it may not appear in every monthly or quarterly PDF. The ingredients guide confirms the build and allergens, and the company’s nutrition PDFs supply protein and calorie numbers for the comparison table items listed above. The fish entry reappears when the sandwich is back, with the same general macro range you see here.
Quick Ordering Tips
- Protein goal near 25–35 g for lunch? Add a second fillet if available, or pick a roast beef or turkey sandwich on days you don’t want fried food.
- Watching calories? Keep the standard fish build, ask for light tartar, choose water, and skip fries.
- Sodium sensitive? Sauces and breading add up. Light sauce and a lighter side help the day’s total.
Bottom Line For Protein Seekers
If you want seafood with decent protein in a quick stop, this seasonal pick gets you around 20 grams in a familiar format. If you need more protein for the calories, the roast beef and turkey builds lead the pack. When you’re craving fried fish, a couple of order tweaks keep the macros balanced without losing the flavor you came for.
For current nutrition PDFs and ingredients details, check Arby’s official nutrition page and the company’s ingredients guide. General seafood intake guidance appears in the FDA’s current advice about eating fish.