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Baked fish fingers Calories
Oven-baked breaded fish sticks
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Baked 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 g of fat and 1.5 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.
Baked fish fingers Nutrition Facts
Selected: 4 piece (medium) · 112 g
260
KCAL / 112G
Carbs
22.8g
· 8% DV
Protein
14.3g
· 29% DV
Fat
12g
· 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 36% · Protein 22% · Fat 42%
Baked fish fingers nutrition facts table · 4 piece (medium) (112 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 1.79 g | 9% |
| 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 Baked 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 serving (medium) | 140 g | 325 kcal |
| 1 cup (shredded) | 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 Baked fish fingers
Can you cook baked fish fingers from frozen?
Yes, most baked fish fingers can go straight from the freezer into the oven. Cooking them frozen helps the coating stay crisp; follow the pack directions, since products and ovens vary.
Can baked fish fingers go in an air fryer?
Yes, baked fish fingers cook well in an air fryer. Arrange them in a single layer so hot air can reach the coating, and use the package directions as a guide because air fryers heat differently.
What fish are baked fish fingers made from?
Baked fish fingers are usually made from mild white fish, such as pollock or cod. Some use whole fillet pieces, while others use shaped fish; the exact fish and form vary by product.
Are baked fish fingers already cooked?
Do not assume baked fish fingers are ready to eat; some contain raw fish before cooking. Cook them according to the package directions and make sure they are piping hot all the way through before serving.
How do you stop baked fish fingers from going soggy?
Bake baked fish fingers in a single layer on a hot tray, with space between them. Avoid thawing them first unless the package says to, and serve them soon after cooking so steam does not soften the crust.
What sauces go well with baked fish fingers?
Tartar sauce is a classic match for baked fish fingers, while ketchup, mayonnaise, or lemon also work well. For a fresher option, serve them with a yogurt-based herb dip rather than adding sauce directly to the coating.
Can you reheat baked fish fingers?
Yes, refrigerate leftover baked fish fingers promptly and reheat them until thoroughly hot. An oven or air fryer restores more crispness than a microwave, which tends to soften the breading.
Can you freeze baked fish fingers after cooking them?
Yes, cooked baked fish fingers can be frozen once cooled and packed airtight. They may lose some crispness after thawing, so reheat them in an oven or air fryer rather than eating them cold.
How can you tell when baked fish fingers are cooked?
Baked fish fingers are ready when the coating is crisp and the fish inside is steaming hot throughout. Follow the package cooking directions rather than judging by browning alone, since the outside can color before the center is done.
Are baked fish fingers a healthy meal?
Baked fish fingers can be part of a balanced meal, but their breading and added oil mean they are not the same as plain baked fish. Pair them with vegetables or salad for a more substantial meal.
Baked fish fingers Vitamins & Minerals
Vitamins
B12
1.34µg · 56% DV
B3
3.81mg · 24% DV
B6
0.2mg · 12% DV
B1
0.12mg · 10% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
190mg · 27% DV
Sodium
582mg · 25% DV
Iodine
31µg · 21% DV
Potassium ⭐
269mg · 8% DV
Baked fish fingers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked 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 Baked fish fingers?
Baked fish fingers are breaded strips or pieces of fish cooked in the oven, a convenient food that became familiar in Britain and is now sold in many countries. Their coating turns crisp while the fish stays tender, with a mild flavour that works well for both children and adults.
In the UK they are often served with chips, peas and tartare sauce; elsewhere, a simple salad or roasted vegetables make an easy side. The fish provides protein, while the breadcrumb coating contributes much of the carbohydrate: a 100 g portion has 12.8 g of protein. Baking them as directed and adding vegetables makes for a straightforward, balanced plate.
How Nutritious Is Baked 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 Baked 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 Baked fish fingers Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
Baked fish fingers Fat Profile
SATURATED
1.79g
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.