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Breaded fried white fish Calories
High in protein, with higher carbs and fat due to breading and frying
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fried white fish (120 g) has 278 calories. That works out to 232 calories per 100 g. It contains 15.4 g of carbs, 22.2 g of protein, 13.9 g of fat and 1 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded fried white fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
278
KCAL / 120G
Carbs
15.4g
· 6% DV
Protein
22.2g
· 44% DV
Fat
13.9g
· 18% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 32% · Fat 46%
Breaded fried white fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 22.2 g | 44% |
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 1 Medium Breaded fried white fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 278 kcal |
| 1 piece (small) | 70 g | 162 kcal |
| 100 g | 100 g | 232 kcal |
| 4 ounce (medium) | 113 g | 262 kcal |
| 1 cup (chopped) | 140 g | 325 kcal |
| 1 serving (medium) | 150 g | 348 kcal |
| 1 piece (large) | 180 g | 418 kcal |
| 1 serving (large) | 220 g | 510 kcal |
| 2 piece (double) | 240 g | 557 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fried white fish
What fish is used for breaded fried white fish?
Breaded fried white fish is usually made with mild, flaky fish such as cod, haddock, pollock or hake. The exact species varies by recipe and product, so check the fish name on the package when buying it.
How do you keep breading from falling off breaded fried white fish?
To keep breading on breaded fried white fish, pat the fish dry before coating it in flour, beaten egg and breadcrumbs. Press the crumbs on gently, then leave the fish undisturbed in the pan until the underside is set and browned.
Can you cook breaded fried white fish in an air fryer?
Yes, breaded fried white fish can be cooked in an air fryer. Arrange the pieces in a single layer, lightly spray them with oil, and cook until the coating is crisp and the fish is opaque and flakes easily.
Can you bake breaded fried white fish instead of frying it?
Yes, breaded fried white fish can be baked for a less oily result. Set the pieces apart on a lined tray, lightly oil the coating, and turn them once so both sides brown; check that the centre is opaque before serving.
What is the difference between breaded fried white fish and fish and chips?
Breaded fried white fish describes the coated fish itself, while fish and chips is a British-style meal that pairs fried fish with chips. The fish may be battered rather than breadcrumb-coated, depending on the recipe.
What sauce goes best with breaded fried white fish?
Tartar sauce is a classic match for breaded fried white fish, and lemon mayonnaise or a simple lemon wedge also works well. The sharp, creamy or citrusy flavours complement the mild fish without requiring a heavily seasoned sauce.
What should you serve with breaded fried white fish?
Breaded fried white fish pairs well with a crisp salad, roasted potatoes, coleslaw or peas. Choose salad or vegetables for a lighter plate, or serve it with chips for a fish-and-chips-style meal.
How can you tell when breaded fried white fish is cooked?
Breaded fried white fish is cooked when the centre is opaque and the flesh separates easily into flakes. Check the thickest part rather than judging only by the browned coating, which can colour before the fish is done.
Can you freeze leftover breaded fried white fish?
Yes, you can freeze cooked breaded fried white fish after it has cooled. Pack it in a freezer-safe airtight container, then reheat it from thawed in an oven or air fryer; the breadcrumb coating may be less crisp than when freshly cooked.
Is breaded fried white fish a healthy choice?
Breaded fried white fish provides protein, but the coating and frying add more fat and carbohydrates than plain cooked fish. For a lighter meal, bake or air-fry it with little oil and serve it with vegetables.
Breaded fried white fish Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
4.56mg · 28% DV
Biotin
4.8µg · 16% DV
B6
0.26mg · 15% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
252mg · 36% DV
Iodine
38µg · 25% DV
Sodium
504mg · 22% DV
Potassium ⭐
348mg · 10% DV
Breaded fried white fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fried white fish
To burn the 278 calories in 1 piece (medium) (120 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 fried white fish?
Breaded fried white fish is made by coating mild, flaky white fish—such as cod or pollock—in a crumb coating and frying it. The fish and coating vary by recipe, so the result can be a thin, crisp crust or a thicker, crunchier one.
It is commonly served hot with lemon, chips or potatoes, and a salad; it also works well in a sandwich. In the UK, it is a familiar takeaway and pub-style choice, while elsewhere it may be served as an easy main meal. The fish provides protein, while the breading and frying add carbohydrates and fat: a 100 g portion has 18.5 g of protein. Pair it with vegetables, or bake it instead of frying for a lighter meal.
How Nutritious Is Breaded fried white fish?
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 fried white fish 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 fried white fish Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fried white fish 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 fried white fish Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.16g
POLYUNSATURATED
3.48g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.