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Fish Sticks (Airfryer) Calories
Crispy, lower-fat fish snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Fish Sticks (Airfryer) (75 g) has 135 calories. That works out to 180 calories per 100 g. It contains 15 g of carbs, 9 g of protein, 4.5 g of fat and 0.9 g of fiber. Its 0.5 µg of B12 covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Fish Sticks (Airfryer) Nutrition Facts
Selected: 3 piece (medium) · 75 g
135
KCAL / 75G
Carbs
15g
· 5% DV
Protein
9g
· 18% DV
Fat
4.5g
· 6% 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 44% · Protein 26% · Fat 30%
Fish Sticks (Airfryer) nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 285 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 Sticks (Airfryer)?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 75 g | 135 kcal |
| 1 piece (small) | 25 g | 45 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 100 g | 180 kcal |
| 5 piece (large) | 125 g | 225 kcal |
| 2 serving (large) | 200 g | 360 kcal |
| 10 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Fish Sticks (Airfryer)
How do you cook fish sticks in an air fryer?
Arrange the fish sticks in a single layer and air-fry at about 400°F for 8–12 minutes, turning them halfway through. Cooking time varies with their size and your air fryer.
Can you air-fry frozen fish sticks without thawing them?
Yes, cook fish sticks straight from frozen; thawing can make the coating soggy. Place them in a single layer and make sure the centers are hot before serving.
How do you make air-fryer fish sticks crispy?
Leave space between the fish sticks so hot air can circulate, and turn them once during cooking. Crowding the basket traps moisture and makes the breading less crisp.
Do fish sticks need oil in an air fryer?
Usually not. Most packaged fish sticks already have a coating that browns in the air fryer; a very light spray of oil can deepen the color, but too much can make them greasy.
Should you flip fish sticks in the air fryer?
Yes, flipping them halfway through helps both sides brown evenly. If a stick seems stuck to the basket, let it cook a little longer rather than pulling off its coating.
How can you tell when air-fryer fish sticks are done?
They should be golden and crisp outside, with a fully hot, opaque center. Cut one open to check that it is not cold or still frozen in the middle.
Can you reheat fish sticks in an air fryer?
Yes. Reheat leftover fish sticks in a single layer until hot; the circulating air helps restore some crispness. A microwave warms them too, but usually leaves the breading soft.
What goes well with fish sticks cooked in an air fryer?
Serve them with lemon and tartar sauce, or pair them with coleslaw, peas, or roasted potatoes for a meal. A crunchy salad also balances the breaded coating.
How do you make homemade fish sticks for an air fryer?
Cut firm fish fillets into strips, coat them in flour, beaten egg, and breadcrumbs, then air-fry in a single layer until golden and cooked through. Season the crumbs with pepper, paprika, or herbs.
Are air-fryer fish sticks healthier than deep-fried fish sticks?
They are generally lower in added fat because they do not need to be submerged in oil. The fish sticks themselves are still breaded, so air-frying does not remove the coating or change the product’s ingredients.
Fish Sticks (Airfryer) Vitamins & Minerals
Vitamins
B12
0.52µg · 22% DV
B3
0.9mg · 6% DV
Vitamin D
0.9µg · 5% DV
B5
0.22mg · 4% DV
Minerals
Selenium
9.75µg · 18% DV
Sodium
285mg · 12% DV
Phosphorus
83mg · 12% DV
Iodine
15µg · 10% DV
Potassium ⭐
135mg · 4% DV
Fish Sticks (Airfryer) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish Sticks (Airfryer)
To burn the 135 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 Sticks (Airfryer)?
Fish Sticks (Airfryer) are pieces of fish coated in breadcrumbs and cooked in an air fryer until crisp. Fish fingers became a familiar convenience food in Britain and are now sold widely, often frozen, for a quick meal at home.
The coating turns crunchy while the fish stays tender. Serve them with chips, peas or a simple salad, and add lemon or a dipping sauce; they also work in a sandwich. With 12 g of protein per 100 g, they offer some protein alongside the coating. Air-frying uses less added oil than deep-frying, and pairing a portion with vegetables makes for a lighter, more rounded meal.
How Nutritious Is Fish Sticks (Airfryer)?
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 Sticks (Airfryer) 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 Sticks (Airfryer) Contain Allergens?
Contains these allergens:
Which Diets Is Fish Sticks (Airfryer) 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
Fish Sticks (Airfryer) Fat Profile
SATURATED
0.83g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.