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Breaded fish sticks Calories
Breaded processed fish product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Breaded fish sticks (112 g) has 260 calories. That works out to 232 calories per 100 g. It contains 25.1 g of carbs, 13.2 g of protein, 11.9 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 sticks Nutrition Facts
Selected: 4 piece (medium) · 112 g
260
KCAL / 112G
Carbs
25.1g
· 9% DV
Protein
13.2g
· 26% DV
Fat
11.9g
· 15% 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 39% · Protein 20% · Fat 41%
Breaded fish sticks nutrition facts table · 4 piece (medium) (112 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 2.02 g | 10% |
| Trans fat | 0.07 g | |
| Sodium | 582 mg | 25% |
| Total carbohydrate | 25.1 g | 9% |
| Fiber | 1.5 g | 5% |
| Protein | 13.2 g | 26% |
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 sticks?
| 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 serving (medium) | 150 g | 348 kcal |
| 6 piece (large) | 168 g | 390 kcal |
| 1 serving (large) | 220 g | 510 kcal |
| 8 piece (extra large) | 224 g | 520 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fish sticks
How do you cook breaded fish sticks in an air fryer?
Arrange breaded fish sticks in a single layer in the air-fryer basket and cook according to the package directions. Turn them partway through if the instructions recommend it; crowding the basket can leave the coating unevenly browned.
Can you cook breaded fish sticks from frozen?
Yes, breaded fish sticks are usually cooked straight from frozen. Follow the package directions rather than thawing them first, since thawing can soften the coating and change the cooking time.
What fish is used in breaded fish sticks?
Breaded fish sticks are commonly made with mild white fish, such as pollock, cod, or haddock. The species varies by product, so look at the ingredient list or product description to see which fish is used.
How do you make breaded fish sticks crispy in the oven?
For crispier breaded fish sticks, preheat the oven and spread them out in one layer on a baking tray. Avoid stacking them, and use the package’s suggested cooking time and temperature for that specific product.
Are breaded fish sticks healthy?
Breaded fish sticks provide fish, but the coating and cooking method make them different from a plain fish fillet. Baking them instead of deep-frying and serving them with vegetables is a practical way to make the meal lighter.
How do you make homemade breaded fish sticks?
Cut boneless fish into strips, coat each piece in flour, beaten egg, and breadcrumbs, then bake or pan-cook until the fish is fully cooked. Keep the strips a similar size so they cook evenly.
What should you serve with breaded fish sticks?
Breaded fish sticks go well with salad, roasted vegetables, peas, or potatoes. A lemon wedge or a simple yogurt-based dip adds freshness; pairing them with vegetables makes for a more balanced plate.
Can you microwave breaded fish sticks?
You can microwave breaded fish sticks if the package says it is safe, but the coating usually turns softer rather than crisp. For a crunchy exterior, use an oven, skillet, or air fryer instead.
Can you refreeze breaded fish sticks after thawing them?
Do not refreeze breaded fish sticks that have thawed at room temperature. If they thawed safely in the refrigerator and remained cold, follow the package guidance; refreezing can still reduce the coating’s quality.
How long do cooked breaded fish sticks last in the fridge?
Store cooked breaded fish sticks in a covered container in the refrigerator and eat them within three days. Reheat them until hot throughout, and discard any that have been left at room temperature for an extended period.
Breaded fish sticks 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
20µg · 36% DV
Phosphorus
185mg · 26% DV
Sodium
582mg · 25% DV
Iodine
31µg · 21% DV
Potassium ⭐
246mg · 7% DV
Breaded fish sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fish sticks
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 sticks?
Breaded fish sticks are portions of fish, or shaped fish mixture, coated in breadcrumbs and sold ready to cook, often frozen. They are a familiar convenience food in many countries, known as fish fingers in the UK and commonly served at home or in school meals.
The coating turns crisp while the fish inside stays tender. They pair well with chips or fries, peas, salad, and a squeeze of lemon; tartar sauce is another classic accompaniment. The breading contributes much of the carbohydrate and fat, while the fish provides protein: a 100 g portion has 11.8 g. For a lighter meal, bake or air-fry them instead of deep-frying and add vegetables on the side.
How Nutritious Is Breaded fish sticks?
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 sticks Processed?
NOVA 4
Ultra-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 sticks Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fish sticks 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 sticks Fat Profile
SATURATED
2.02g
MONOUNSATURATED
3.47g
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.