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Cooked fish fingers Calories
Good protein source, breaded and processed seafood product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Cooked 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 48 (low), so it raises blood sugar slowly.
Cooked 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%
Cooked fish fingers nutrition facts table · 4 piece (medium) (112 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0.09 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 Cooked fish fingers?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 112 g | 260 kcal |
| 2 piece (small) | 56 g | 130 kcal |
| 3 ounce (medium) | 85 g | 197 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 Cooked fish fingers
Can you eat cooked fish fingers cold?
Yes, cooked fish fingers can be eaten cold if they were cooked thoroughly, chilled promptly and kept refrigerated. Do not eat them cold if they have been left at room temperature for an extended period.
Can cooked fish fingers be cooked from frozen?
Yes, many cooked fish fingers can be heated straight from frozen. Follow the package directions for the product rather than thawing them first, and make sure they are hot all the way through before serving.
What fish is used in cooked fish fingers?
Cooked fish fingers are commonly made with white fish, such as cod or pollock, but the species varies by product. Check the ingredient list if you want to know which fish is in a particular pack.
How do you reheat cooked fish fingers without making them soggy?
Reheat cooked fish fingers in an oven or air fryer to help the coating crisp up. Arrange them in a single layer and follow the package instructions; microwaving is convenient but usually leaves the breading softer.
How long do cooked fish fingers last in the fridge?
Keep cooked fish fingers in a covered container in the refrigerator and eat them within a few days. Refrigerate leftovers promptly rather than leaving them out, and discard any that were left at room temperature for too long.
Can cooked fish fingers be frozen after cooking?
Yes, cooked fish fingers can be frozen if they were handled safely and cooled promptly. Freeze them in an airtight container, then reheat until hot throughout; the coating may be less crisp after thawing and reheating.
Are cooked fish fingers already fully cooked?
Yes, products sold as cooked fish fingers have been cooked during processing, but they are often intended to be reheated before eating. Follow the pack’s preparation instructions, especially if the product is sold frozen.
What can you serve with cooked fish fingers?
Cooked fish fingers go well with peas, a green salad, chips or roasted vegetables. A squeeze of lemon or tartar sauce adds a familiar finishing touch; vegetables make the meal more varied.
Are cooked fish fingers healthy to eat regularly?
Cooked fish fingers provide protein, but they are a breaded, ultra-processed seafood product rather than plain fish. They can fit into meals, though alternating them with less processed fish and serving vegetables gives you more variety.
Can cooked fish fingers be reheated more than once?
It is safer to reheat only the portion of cooked fish fingers you plan to eat. Repeated cooling and reheating can compromise food safety and make the breading lose its texture.
Cooked fish fingers Vitamins & Minerals
Vitamins
B12
1.23µg · 51% DV
B3
3.81mg · 24% DV
B6
0.2mg · 12% DV
B1
0.13mg · 11% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
190mg · 27% DV
Sodium
582mg · 25% DV
Iodine
31µg · 21% DV
Potassium ⭐
269mg · 8% DV
Cooked fish fingers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked 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 Cooked fish fingers?
Cooked fish fingers are ready-to-heat portions of fish, commonly white fish, shaped into strips, coated in breadcrumbs and cooked. They have a crisp outside and a soft, mild-tasting centre, and are sold chilled or frozen. In the UK, they are a familiar quick meal, often served with chips and peas; elsewhere, they also work well in a sandwich or alongside vegetables.
They offer protein from the fish, while the coating adds carbohydrates and the cooking method can contribute fat. A 100 g portion provides 12.8 g of protein. For an easy lighter meal, bake them rather than frying and serve with salad or steamed vegetables; a squeeze of lemon or a simple yoghurt dip complements their mild flavour.
How Nutritious Is Cooked 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 Cooked fish fingers 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 Cooked fish fingers Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
Cooked fish fingers Fat Profile
SATURATED
1.9g
MONOUNSATURATED
3.47g
POLYUNSATURATED
3.25g
Omega 6:3 ratio 14.6:1
Above the ideal 4:1 (14.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.