3 piece (medium) of Baked fish fingers (75 g) has 158 calories. That works out to 210 calories per 100 g. It contains 15.8 g of carbs, 9.8 g of protein, 6.4 g of fat and 0.9 g of fiber. Its 0.5 µg of B12 covers 22% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Baked fish fingers Nutrition Facts

Selected: 3 piece (medium) · 75 g

158

KCAL / 75G

Carbs

15.8g

· 6% DV

Protein

9.8g

· 20% DV

Fat

6.4g

· 8% 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 40% · Protein 25% · Fat 35%

Baked fish fingers nutrition facts table · 3 piece (medium) (75 g)

Nutrient	Amount	% DV
Calories	158 kcal
Total fat	6.4 g	8%
Saturated fat	1.13 g	6%
Trans fat	0.04 g
Sodium	278 mg	12%
Total carbohydrate	15.8 g	6%
Fiber	0.9 g	3%
Protein	9.8 g	20%

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 fingers?

Serving	Amount	Calories
3 piece (medium)	75 g	158 kcal
1 piece (small)	25 g	53 kcal
100 g	100 g	210 kcal
1 serving (medium)	100 g	210 kcal
5 piece (large)	125 g	263 kcal
2 serving (large)	200 g	420 kcal
10 piece (jumbo)	250 g	525 kcal

Calculated from 210 calories per 100 g.

Frequently Asked Questions About Baked fish fingers

Can you cook baked fish fingers straight from frozen?

Yes, most frozen fish fingers can go straight into the oven without thawing. Thawing can make the coating soggy, and cooking time varies between products, so follow the package directions and make sure the fish is hot all the way through.

How do you stop baked fish fingers from going soggy?

Give baked fish fingers space on the tray so hot air can circulate, and put them into a properly preheated oven. Crowding traps steam and softens the crumb; turning them once can also help the coating brown evenly.

What fish is used in baked fish fingers?

Baked fish fingers are usually made with boneless white fish, such as pollock, cod, or haddock. The species differs between products, so the ingredient list is the best way to find out which fish a particular pack contains.

What can you serve with baked fish fingers?

Baked fish fingers go well with chips, peas, coleslaw, or a crisp salad. For a quick meal, add a lemon wedge and tartar sauce; for a lighter plate, serve them with roasted vegetables instead of chips.

Can baked fish fingers be cooked in an air fryer?

Yes, baked fish fingers can usually be cooked in an air fryer. Arrange them in a single layer so the coating browns rather than steams, and use the product and appliance instructions for timing because models and fish fingers vary.

How do you make homemade baked fish fingers?

Cut boneless white fish into strips, coat each piece in flour, beaten egg, and breadcrumbs, then arrange them on a lined baking tray. Bake until the crumb is golden and the fish is cooked through; adding a little oil can help the coating brown.

Are baked fish fingers already cooked?

Not always; some fish fingers are raw or only partly cooked before they are frozen. Treat them as uncooked unless the packaging clearly says otherwise, and cook them according to its instructions before serving.

Can you reheat baked fish fingers the next day?

Yes, you can reheat baked fish fingers that were promptly chilled after cooking. An oven or air fryer helps restore a crisp coating; reheat them until hot throughout, and avoid eating fish that has been left at room temperature for a long time.

Are baked fish fingers a good choice for children?

Baked fish fingers can be a convenient way to serve fish to children, but they are best as part of a meal rather than the whole meal. Pair them with vegetables or fruit, and cut them into manageable pieces for younger children.

Can you put baked fish fingers in a sandwich?

Yes, baked fish fingers work well in a sandwich or wrap. Add lettuce or sliced cucumber for crunch and a little tartar sauce or yogurt-based dressing; put them in just before eating so the bread does not turn soggy.

Baked fish fingers Vitamins & Minerals

Vitamins

B12

0.52µg · 22% DV

Biotin

1.88µg · 6% DV

0.3mg · 6% DV

0.9mg · 6% DV

Minerals

Selenium

8.25µg · 15% DV

Sodium

278mg · 12% DV

Phosphorus

83mg · 12% DV

Iodine

15µg · 10% DV

Potassium ⭐

135mg · 4% DV

Baked fish fingers Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

7.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked fish fingers

To burn the 158 calories in 3 piece (medium) (75 g):

🚶

39min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

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 fingers?

Baked fish fingers are convenient pieces of fish coated in breadcrumbs or a similar crisp coating, then cooked in the oven. They are a familiar freezer-aisle staple in many countries and an easy way to serve fish when time is short; the fish and coating can vary by product.

The outside turns golden and crunchy while the centre stays soft. Serve them hot with chips, peas or a fresh salad, or tuck them into a sandwich with lettuce and a simple sauce. They are popular with children but work just as well as a quick meal for adults. At 13 g of protein per 100 g, they contribute useful protein, while the coating adds carbohydrates. Pair them with vegetables for a more balanced plate.

How Nutritious Is Baked fish fingers?

Nutrient density

Medium

45/ 100

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

45/ 100

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 fingers 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 fingers Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked fish fingers 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 fingers Fat Profile

SATURATED

1.13g

MONOUNSATURATED

2.03g

POLYUNSATURATED

1.65g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Baked fish fingers Calories

Quick answer

Baked fish fingers Nutrition Facts

Baked fish fingers nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 3 piece (medium) (75 g)

How Many Calories in 3 Pieces of Baked fish fingers?

Frequently Asked Questions About Baked fish fingers

Can you cook baked fish fingers straight from frozen?

How do you stop baked fish fingers from going soggy?

What fish is used in baked fish fingers?

What can you serve with baked fish fingers?

Can baked fish fingers be cooked in an air fryer?

How do you make homemade baked fish fingers?

Are baked fish fingers already cooked?

Can you reheat baked fish fingers the next day?

Are baked fish fingers a good choice for children?

Can you put baked fish fingers in a sandwich?

Baked fish fingers Vitamins & Minerals

Baked fish fingers Glycemic Index

How to Burn Off Baked fish fingers

What is Baked fish fingers?

How Nutritious Is Baked fish fingers?

Nutrient density

Satiety score

Is Baked fish fingers Processed?

Does Baked fish fingers Contain Allergens?

Which Diets Is Baked fish fingers Good For?

Baked fish fingers Fat Profile

Compare Baked fish fingers

Foods Similar to Baked fish fingers

Have another question about Baked fish fingers?

Baked fish fingers nutrition facts table · 3 piece (medium) (75 g)