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Fish Finger Calories
Breaded and fried fish sticks, 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 Finger (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 0.5 µg of B12 covers 22% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Fish Finger 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 Finger nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.35 g | 7% |
| 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 Finger?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 75 g | 165 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 100 g | 220 kcal |
| 5 piece (large) | 125 g | 275 kcal |
| 2 serving (large) | 200 g | 440 kcal |
| 10 piece (jumbo) | 250 g | 550 kcal |
| 1 pack (whole) | 300 g | 660 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Fish Finger
What fish are fish fingers made from?
Fish fingers are usually made from white fish such as cod, pollock or haddock, but the species varies by product. The fish is shaped into portions, coated in breadcrumbs or batter, and cooked.
Can you cook fish fingers from frozen?
Yes, most fish fingers can be cooked straight from frozen. Thawing can make the coating soggy, so arrange them in a single layer and cook until the centre is piping hot, following the pack directions.
How do you cook fish fingers in an air fryer?
Arrange fish fingers in a single layer in the air fryer and cook until crisp, turning them partway through. Exact times vary by appliance and product, so use the package instructions as your guide.
How do you cook fish fingers in the oven?
Bake fish fingers on a preheated oven tray, leaving space between them so the coating crisps. Turn them partway through cooking and follow the package temperature and timing, especially when cooking them from frozen.
Can you fry fish fingers in a pan?
Yes, you can pan-fry fish fingers. Heat a little oil, add them without crowding the pan, and turn them until the coating is golden and the fish is hot all the way through.
What should you serve with fish fingers?
Fish fingers go well with peas, a fresh salad, roasted vegetables or potatoes. For a lighter meal, pair them with vegetables and a lemon wedge instead of adding another fried side.
How do you make fish fingers from scratch?
Cut firm white fish into strips, coat each piece in flour, beaten egg and breadcrumbs, then bake or pan-fry until the fish is cooked through. A little seasoning and lemon zest can flavour the coating.
Can you microwave fish fingers?
Yes, fish fingers can be microwaved, but the coating usually turns soft rather than crisp. Use a microwave-safe plate and heat them until piping hot throughout; for a crunchy finish, use an oven or air fryer instead.
How long do cooked fish fingers last in the fridge?
Cooked fish fingers keep for up to three days in the refrigerator when stored in a covered container. Reheat them until piping hot throughout, and discard them if they have been left at room temperature for too long.
Are fish fingers healthy?
Fish fingers provide fish, but their breadcrumb coating and cooking method make them a different choice from plain baked fish. Have them alongside vegetables or salad, and vary them with less-coated fish dishes.
Fish Finger Vitamins & Minerals
Vitamins
B12
0.52µg · 22% DV
B3
0.9mg · 6% DV
Vitamin E
0.83mg · 6% DV
Vitamin D
0.9µg · 5% DV
Minerals
Selenium
9.75µg · 18% DV
Iodine
23µg · 15% DV
Sodium
278mg · 12% DV
Phosphorus
83mg · 12% DV
Potassium ⭐
135mg · 4% DV
Fish Finger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish Finger
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 Finger?
A fish finger is a portion of fish coated in breadcrumbs and cooked until crisp; this version is made with mezgit, or whiting. The coating turns golden and crunchy while the fish inside stays mild and tender. Fish fingers are a convenient everyday dish, often bought ready-made or prepared at home.
In the UK and elsewhere, they’re commonly served with chips, peas or a simple salad, and can also be tucked into a sandwich. They provide some protein, while the crumb coating contributes carbohydrates and the cooking adds fat. For a lighter meal, bake them rather than frying and pair them with vegetables or salad.
How Nutritious Is Fish Finger?
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 Finger 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 Finger Contain Allergens?
Contains these allergens:
Which Diets Is Fish Finger 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 Finger Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.33g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.