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Frozen fish fingers Calories
Breaded convenient source of protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Frozen fish fingers has 220 calories. It contains 20.5 g of carbs, 12.5 g of protein, 9.5 g of fat and 1 g of fiber. Its 1.3 µg of B12 covers 54% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Frozen fish fingers Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
20.5g
· 7% DV
Protein
12.5g
· 25% DV
Fat
9.5g
· 12% 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 38% · Protein 23% · Fat 39%
Frozen fish fingers nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 1 g | 4% |
| Protein | 12.5 g | 25% |
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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Frozen fish fingers Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (small) | 50 g | 110 kcal |
| 3 piece (medium) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 4 piece (medium) | 100 g | 220 kcal |
| 5 piece (large) | 125 g | 275 kcal |
| 6 piece (large) | 150 g | 330 kcal |
| 1 serving (large) | 150 g | 330 kcal |
| 8 piece (jumbo) | 200 g | 440 kcal |
| 1 pack (medium) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Frozen fish fingers
How do you cook frozen fish fingers?
Cook frozen fish fingers according to the temperature and timing on the packet, whether you use an oven or another recommended method. Product size and coating differ, so check that they are hot all the way through before serving.
Can you cook frozen fish fingers without thawing them first?
Yes, frozen fish fingers are generally cooked straight from frozen. Thawing can soften the coating and make it more likely to break apart; follow the packet if it gives different instructions.
Can you cook frozen fish fingers in an air fryer?
Yes, arrange frozen fish fingers in a single layer in the air-fryer basket and use the packet’s temperature and timing as a guide. Turn them once for even browning, and avoid crowding the basket.
Are frozen fish fingers already cooked?
Not always; some products may be partly cooked, while others need thorough cooking. Check the packet rather than relying on the golden coating, and cook them as directed until the centre is hot.
What fish is used in frozen fish fingers?
The fish varies by product; white fish such as pollock, cod or haddock is commonly used. Check the ingredient list for the exact species, since the name “fish fingers” alone does not identify it.
Why do frozen fish fingers go soggy?
Frozen fish fingers can turn soggy if they are thawed before cooking, crowded together, or cooked in a way that traps steam. Cook them from frozen with space around each piece for the coating to crisp.
Are fish fingers and fish sticks the same thing?
Usually, yes: “fish fingers” and “fish sticks” are regional names for similar breaded fish portions. The exact fish, shape and coating can still vary between products, so compare the ingredient lists if those details matter.
What should you serve with frozen fish fingers?
Frozen fish fingers go well with vegetables, salad, peas or potatoes. A simple combination of a side salad and roasted potatoes makes a fuller meal, while a squeeze of lemon can brighten the flavour.
How long do cooked frozen fish fingers keep in the fridge?
Refrigerate leftover cooked fish fingers promptly in a covered container and eat them within three to four days. Reheat only the portion you need until it is piping hot, rather than warming the same leftovers repeatedly.
Are frozen fish fingers healthy?
Frozen fish fingers can contribute protein, but their breading and processing make them different from an uncoated fish fillet. Pair them with vegetables or salad, and vary your meals rather than relying on them as the main fish choice every day.
Frozen fish fingers Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
B3
3.8mg · 24% DV
B6
0.22mg · 13% DV
B1
0.12mg · 10% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
185mg · 26% DV
Sodium
480mg · 21% DV
Iodine
24µg · 16% DV
Potassium ⭐
250mg · 7% DV
Frozen fish fingers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen fish fingers
To burn the 220 calories in 100 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 Frozen fish fingers?
Frozen fish fingers are portions of fish, usually a mild white fish, coated in breadcrumbs and frozen for convenient cooking. They turn crisp and golden outside while staying tender inside, with a mild flavour that works well with simple sides.
In the UK and elsewhere, they’re often served with chips or peas, tucked into a sandwich, or offered as an easy family meal. The coating adds carbohydrates, while the fish makes them a convenient source of protein: a 100 g portion provides 12.5 g. Bake them rather than frying, and pair them with vegetables or a salad for a lighter plate.
How Nutritious Is Frozen 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 Frozen 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 Frozen fish fingers Contain Allergens?
Contains these allergens:
Which Diets Is Frozen 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
Frozen fish fingers Fat Profile
SATURATED
1.2g
MONOUNSATURATED
3.5g
POLYUNSATURATED
2.9g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.