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Breaded fish stick, fried Calories
Good protein source with moderate carbs and fat from breading and frying
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Breaded fish stick, fried (112 g) has 260 calories. That works out to 232 calories per 100 g. It contains 20 g of carbs, 15.5 g of protein, 13 g of fat and 1.2 g of fiber. Its 1.3 µg of B12 covers 56% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Breaded fish stick, fried Nutrition Facts
Selected: 4 piece (medium) · 112 g
260
KCAL / 112G
Carbs
20g
· 7% DV
Protein
15.5g
· 31% DV
Fat
13g
· 17% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 24% · Fat 45%
Breaded fish stick, fried nutrition facts table · 4 piece (medium) (112 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.35 g | 12% |
| Trans fat | 0.09 g | |
| Sodium | 470 mg | 20% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 15.5 g | 31% |
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 stick, fried?
| 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 (chopped) | 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 |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fish stick, fried
What is inside a fried breaded fish stick?
A fried breaded fish stick contains fish coated in a crisp layer usually made with flour or breadcrumbs and often egg. Some products use a whole fillet, while others use formed fish pieces; the fish species and coating recipe vary.
Can you cook fried breaded fish sticks in an air fryer?
Yes, you can cook fried breaded fish sticks in an air fryer. Arrange them in a single layer so hot air can circulate, and follow the package directions for time and temperature, especially if cooking them from frozen.
Should you thaw fried breaded fish sticks before cooking?
No, most frozen fried breaded fish sticks are designed to be cooked straight from frozen. Thawing can make the coating damp and less crisp; follow the product’s instructions because cooking directions differ by brand and method.
Why do fried breaded fish sticks turn soggy?
Fried breaded fish sticks turn soggy when steam gets trapped, the cooking surface is overcrowded, or the oil is not hot enough. Cook them in a single layer and serve promptly; an oven rack can help keep the underside crisp.
What fish is used in fried breaded fish sticks?
Fried breaded fish sticks are commonly made with mild white fish such as pollock, cod, or haddock. The species depends on the product, and some sticks are made from shaped fish rather than one intact piece of fillet.
What sauces go well with fried breaded fish sticks?
Tartar sauce is a classic match for fried breaded fish sticks, while lemon adds a bright, fresh contrast. They also work with ketchup, mayonnaise, or a yogurt-based herb sauce, depending on whether you want a tangy or creamy dip.
How do you make fried breaded fish sticks from scratch?
To make fried breaded fish sticks from scratch, cut boneless white fish into strips, coat each in flour, beaten egg, then breadcrumbs, and fry until cooked through and golden. Keep the strips similar in thickness so they cook evenly.
How do you reheat fried breaded fish sticks without making them soggy?
Reheat fried breaded fish sticks in an oven or air fryer rather than a microwave. Spread them out and heat until hot throughout; the dry circulating heat helps restore a crisp coating instead of trapping steam against it.
Are fried breaded fish sticks healthy to eat regularly?
Fried breaded fish sticks can provide protein, but the breading and frying add extra fat and refined starch compared with plain fish. They can fit into meals, though alternating them with baked fish and vegetables makes it easier to vary the meal.
Can fried breaded fish sticks be eaten during pregnancy?
Yes, fried breaded fish sticks can be eaten during pregnancy when cooked until steaming hot throughout. Choose a product made with a low-mercury fish, and follow safe storage and cooking directions; ask your clinician if you have specific dietary restrictions.
Breaded fish stick, fried Vitamins & Minerals
Vitamins
B12
1.34µg · 56% DV
B3
3.81mg · 24% DV
B6
0.21mg · 12% DV
Vitamin E
1.79mg · 12% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
202mg · 29% DV
Iodine
36µg · 24% DV
Sodium
470mg · 20% DV
Potassium ⭐
291mg · 9% DV
Breaded fish stick, fried Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fish stick, fried
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 stick, fried?
Breaded fish stick, fried is made from strips of fish coated in breadcrumbs or a similar crisp coating, then fried. It is also commonly sold frozen as a convenient option for a quick meal, especially in households looking for an easy way to serve fish.
The coating turns golden and crunchy while the fish stays soft and flakes easily. Serve it with lemon, a simple salad, potatoes or a dipping sauce; it also works well in a sandwich. It provides protein, while the breading and frying contribute much of its carbohydrate and fat. For a lighter meal, bake the sticks or cook them with little oil and add vegetables on the side.
How Nutritious Is Breaded fish stick, fried?
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 stick, fried 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 stick, fried Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fish stick, fried 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 stick, fried Fat Profile
SATURATED
2.35g
MONOUNSATURATED
4.82g
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.