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Fish stick Calories
Breaded and fried fish stick, crispy coating
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Fish stick (75 g) has 165 calories. That works out to 220 calories per 100 g. It contains 15 g of carbs, 9 g of protein, 7.5 g of fat and 0.9 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Fish stick Nutrition Facts
Selected: 3 piece (medium) · 75 g
165
KCAL / 75G
Carbs
15g
· 5% DV
Protein
9g
· 18% DV
Fat
7.5g
· 10% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 22% · Fat 41%
Fish stick nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.06 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 0.9 g | 3% |
| Protein | 9 g | 18% |
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 3 Pieces of Fish stick?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 75 g | 165 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 2 piece (medium) | 50 g | 110 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (large) | 100 g | 220 kcal |
| 5 piece (large) | 125 g | 275 kcal |
| 10 piece (jumbo) | 250 g | 550 kcal |
| 1 pack (jumbo) | 300 g | 660 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Fish stick
How do you cook fish sticks in an air fryer?
Arrange frozen fish sticks in a single layer in the air fryer basket and follow the package directions for temperature and time. Turn them partway through so the coating browns evenly; avoid overcrowding the basket.
Can you cook fish sticks from frozen?
Yes, most frozen fish sticks can be cooked straight from the freezer. Thawing can make the coating soggy, so use the cooking directions on the package and make sure the fish is hot all the way through.
What fish is used in fish sticks?
Fish sticks are commonly made with mild white fish such as pollock, cod, or haddock. Some products use whole fillets, while others use minced fish, so the species and texture vary by brand.
How do you make fish sticks crispy in the oven?
Bake fish sticks in a preheated oven with space between each piece, following the package temperature and timing. Turning them once during cooking helps brown both sides; crowding the tray traps steam and softens the coating.
Are fish sticks healthy to eat?
Fish sticks provide fish protein, but their breading and frying make them less like a plain fish fillet. Baking them and serving them with vegetables or salad makes a more balanced meal.
What should you serve with fish sticks?
Fish sticks pair well with roasted potatoes, peas, coleslaw, or a green salad. For a lighter plate, add vegetables and use a lemon-yogurt dip instead of relying on a large portion of creamy sauce.
How do you make homemade fish sticks?
Cut a white fish fillet 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 similar in size so they cook evenly.
Why do fish sticks get soggy?
Fish sticks often turn soggy when they are thawed before cooking, crowded on the tray, or cooked without enough heat. Cook them from frozen with space around each piece, following the package instructions.
Can you reheat cooked fish sticks?
Yes, reheat cooked fish sticks in an oven or air fryer until hot throughout; these methods help restore some crispness. A microwave is quicker but usually leaves the breaded coating soft.
How long do leftover fish sticks keep in the fridge?
Store leftover cooked fish sticks in a covered container in the refrigerator and eat them within a few days. Refrigerate them promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat.
Fish stick Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B6
0.1mg · 6% DV
B3
0.9mg · 6% DV
Vitamin E
0.83mg · 6% DV
Minerals
Selenium
11µg · 20% DV
Iodine
23µg · 15% DV
Sodium
278mg · 12% DV
Phosphorus
83mg · 12% DV
Potassium ⭐
158mg · 5% DV
Fish stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish stick
To burn the 165 calories in 3 piece (medium) (75 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 Fish stick?
A fish stick is a portion of fish coated in breadcrumbs or batter and cooked until crisp. The familiar frozen version became a popular convenience food in Britain; in North America, similar pieces are often called fish sticks, while British English commonly uses “fish fingers.”
They are usually baked, pan-fried or deep-fried and served as an easy meal, often with chips, peas or a dipping sauce. The coating turns crunchy while the fish stays tender. Fish sticks provide some protein—12 g per 100 g—but the breading and cooking fat add to the meal’s energy. For a lighter plate, bake them and pair with a fresh salad or vegetables.
How Nutritious Is Fish stick?
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 Fish stick 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 Fish stick Contain Allergens?
Contains these allergens:
Which Diets Is Fish stick Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fish stick Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.63g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.