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Breaded fish fingers Calories
Breaded fish sticks, moderate protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Breaded fish fingers (112 g) has 260 calories. That works out to 232 calories per 100 g. It contains 22.8 g of carbs, 14.3 g of protein, 12.4 g of fat and 1.5 g of fiber. Its 1.2 µg of B12 covers 51% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Breaded fish fingers Nutrition Facts
Selected: 4 piece (medium) · 112 g
260
KCAL / 112G
Carbs
22.8g
· 8% DV
Protein
14.3g
· 29% DV
Fat
12.4g
· 16% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 22% · Fat 43%
Breaded fish fingers nutrition facts table · 4 piece (medium) (112 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 2.02 g | 10% |
| Trans fat | 0.06 g | |
| Sodium | 582 mg | 25% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 1.5 g | 5% |
| Protein | 14.3 g | 29% |
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 4 Pieces of Breaded fish fingers?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 112 g | 260 kcal |
| 1 piece (mini) | 28 g | 65 kcal |
| 2 piece (small) | 56 g | 130 kcal |
| 100 g | 100 g | 232 kcal |
| 1 cup (whole) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 6 piece (large) | 168 g | 390 kcal |
| 8 piece (extra large) | 224 g | 520 kcal |
| 10 piece (jumbo) | 280 g | 650 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fish fingers
What are breaded fish fingers made of?
Breaded fish fingers are made from boneless fish coated in breadcrumbs or batter. The fish may be a whole fillet cut into strips or minced and shaped; the type of fish and exact ingredients vary by product.
Can you cook breaded fish fingers from frozen?
Yes, breaded fish fingers can usually be cooked straight from frozen. Arrange them in a single layer and follow the package directions; thawing first can make the coating soggy and may change the recommended cooking time.
How do you cook breaded fish fingers in an air fryer?
Breaded fish fingers cook well in an air fryer. Place them in a single layer with space around each piece, use the temperature and time on the package or appliance guidance, and turn them once for even browning.
How do you make breaded fish fingers crispy in the oven?
Bake breaded fish fingers on a preheated oven tray, spaced apart rather than crowded together. Turning them partway through helps both sides brown; follow the package directions so the centre heats through without drying out.
Are breaded fish fingers made from real fish?
Yes, breaded fish fingers contain fish, but the form varies: some use pieces of fillet, while others use minced fish shaped into strips. The ingredients list identifies the fish used in a particular product.
Why does the coating fall off breaded fish fingers?
The coating on breaded fish fingers can come loose if the pieces are thawed, handled too much, or turned before the underside firms up. Cook them from frozen when directed and flip only after the first side has browned.
What should you serve with breaded fish fingers?
Serve breaded fish fingers with vegetables, salad, or potatoes for a more complete meal. Peas and chips are a familiar pairing in the UK, while a lemon wedge or tartar sauce adds a bright, tangy finish.
Can you reheat cooked breaded fish fingers?
Yes, you can reheat cooked breaded fish fingers that were refrigerated promptly. Use an oven or air fryer to help restore the crisp coating, and reheat until steaming hot throughout; avoid repeatedly cooling and reheating them.
Can you freeze breaded fish fingers after cooking them?
You can freeze cooked breaded fish fingers if they have been cooled and stored safely, though the coating may lose some crispness. Freeze them in an airtight container and reheat thoroughly from frozen rather than leaving them out to thaw.
Are breaded fish fingers a healthy choice for children?
Breaded fish fingers can be a convenient way to serve fish to children, but they are not a substitute for a varied diet. Pair them with vegetables, and check carefully for bones when serving young children.
Breaded fish fingers Vitamins & Minerals
Vitamins
B12
1.23µg · 51% DV
B3
3.58mg · 22% DV
B6
0.2mg · 12% DV
B1
0.11mg · 9% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
190mg · 27% DV
Sodium
582mg · 25% DV
Iodine
31µg · 21% DV
Potassium ⭐
269mg · 8% DV
Breaded fish fingers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fish fingers
To burn the 260 calories in 4 piece (medium) (112 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 Breaded fish fingers?
Breaded fish fingers are slim portions of fish coated in breadcrumbs or a similar crisp coating, usually made with mild white fish. A familiar convenience food in the UK, they are also easy to make at home. The coating turns golden and crunchy while the fish stays tender, with a mild, savoury flavour. They are commonly served hot with chips and peas, tucked into a sandwich, or added to a quick family meal; elsewhere, they work well with a simple salad or vegetables. They provide a moderate amount of protein, while the coating contributes carbohydrates and frying can add fat. For a lighter meal, bake them with little or no added oil and serve with vegetables.
How Nutritious Is Breaded fish fingers?
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 Breaded 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 Breaded fish fingers Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fish fingers Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded fish fingers Fat Profile
SATURATED
2.02g
MONOUNSATURATED
3.81g
POLYUNSATURATED
3.14g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.