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Baked Fish Finger Calories
Oven-baked, crispy-coated fish fingers. Source of protein and omega-3, lower fat alternative.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Baked Fish Finger (75 g) has 143 calories. That works out to 190 calories per 100 g. It contains 13.5 g of carbs, 9 g of protein, 5.3 g of fat and 0.9 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked Fish Finger Nutrition Facts
Selected: 3 piece (medium) · 75 g
143
KCAL / 75G
Carbs
13.5g
· 5% DV
Protein
9g
· 18% DV
Fat
5.3g
· 7% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 26% · Fat 35%
Baked Fish Finger nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 255 mg | 11% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 0.9 g | 3% |
| Protein | 9 g | 18% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Pieces of Baked Fish Finger?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 75 g | 143 kcal |
| 1 piece (thin) | 15 g | 29 kcal |
| 1 piece (small) | 25 g | 48 kcal |
| 1 piece (thick) | 35 g | 67 kcal |
| 2 piece (medium) | 50 g | 95 kcal |
| 100 g | 100 g | 190 kcal |
| 4 piece (large) | 100 g | 190 kcal |
| 1 serving (medium) | 100 g | 190 kcal |
| 6 piece (large) | 150 g | 285 kcal |
| 1 pack (jumbo) | 250 g | 475 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Baked Fish Finger
Are baked fish fingers made from real fish?
Yes, baked fish fingers are made with fish, but the fish may be formed from minced fish rather than a whole fillet. The coating and other ingredients vary by product, so the ingredient list is the best way to identify what a particular brand uses.
How do you cook baked fish fingers from frozen?
You can usually cook baked fish fingers straight from frozen. Arrange them in a single layer and follow the package directions, since thickness and ovens vary; check that the centre is piping hot before serving.
Are fish fingers and fish sticks the same thing?
Yes, fish fingers and fish sticks generally refer to the same kind of breaded fish product. “Fish fingers” is more common in the UK and some other countries, while “fish sticks” is widely used in the United States.
How do you make baked fish fingers crispy?
For crisp baked fish fingers, preheat the oven and leave space between the pieces on the tray. Crowding traps steam and softens the coating; turning them during cooking can help both sides brown evenly.
What fish is used in baked fish fingers?
The fish used in baked fish fingers varies by product and region. Cod and pollock are common choices, but other white fish may be used; the package ingredients name the species when it is specified.
Can you cook baked fish fingers in an air fryer?
Yes, baked fish fingers can be cooked in an air fryer. Place them in a single layer and start checking before the package’s oven cooking time, because air fryers can brown the coating faster.
What sauce goes well with baked fish fingers?
Tartare sauce is a classic match for baked fish fingers, while ketchup and mayonnaise are also popular. A squeeze of lemon adds freshness; serve sauces on the side so the crisp coating does not get soggy.
Are baked fish fingers healthier than fried fish fingers?
Usually, yes: baking avoids the extra oil absorbed during deep-frying. Baked fish fingers are still a coated, processed food, so pair them with vegetables or salad rather than relying on them as the whole meal.
Can you eat baked fish fingers cold?
Only if they were cooked safely, chilled promptly and kept refrigerated; do not eat fish fingers that have been left out for an extended time. They are best reheated until piping hot, both for food safety and texture.
Do baked fish fingers contain bones?
They can occasionally contain a small bone, even when made from fillets. Check baked fish fingers before serving them, especially to young children, and remove any bones you find.
Baked Fish Finger Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B3
1.58mg · 10% DV
B6
0.14mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Selenium
13µg · 24% DV
Iodine
26µg · 17% DV
Phosphorus
83mg · 12% DV
Sodium
255mg · 11% DV
Potassium ⭐
158mg · 5% DV
Baked Fish Finger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Fish Finger
To burn the 143 calories in 3 piece (medium) (75 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Fish Finger?
A baked fish finger is a strip or portion of fish coated in crumbs or batter and cooked in the oven. Fish fingers became a familiar convenience food in Britain and are now eaten in many parts of the world. The coating turns crisp while the fish stays tender, with a mild flavour that works well with simple sides.
Serve them hot with peas, chips or a salad, tuck them into a sandwich, or add lemon and a dipping sauce. They offer protein and omega-3, and baking gives them a less oily finish than deep-frying. For an easy, balanced meal, pair a few with vegetables and choose a lighter sauce.
How Nutritious Is Baked Fish Finger?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Fish Finger Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Fish Finger Contain Allergens?
Contains these allergens:
Which Diets Is Baked Fish Finger Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Fish Finger Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.