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Whiting Baked Fish Finger Calories
Oven-baked, crispy-coated whiting fish fingers
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Whiting Baked Fish Finger (75 g) has 135 calories. That works out to 180 calories per 100 g. It contains 12.8 g of carbs, 10.1 g of protein, 4.9 g of fat and 0.9 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whiting Baked Fish Finger Nutrition Facts
Selected: 3 piece (medium) · 75 g
135
KCAL / 75G
Carbs
12.8g
· 5% DV
Protein
10.1g
· 20% DV
Fat
4.9g
· 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 38% · Protein 30% · Fat 32%
Whiting Baked Fish Finger nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 0.9 g | 3% |
| Protein | 10.1 g | 20% |
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 Whiting Baked Fish Finger?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 75 g | 135 kcal |
| 1 piece (small) | 25 g | 45 kcal |
| 2 piece (medium) | 50 g | 90 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (large) | 100 g | 180 kcal |
| 5 piece (large) | 125 g | 225 kcal |
| 10 piece (jumbo) | 250 g | 450 kcal |
| 1 pack (jumbo) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Whiting Baked Fish Finger
Can you cook baked whiting fish fingers from frozen?
Yes, if the package gives instructions for cooking from frozen, put the fish fingers straight into the oven without thawing. Thawing can make the coating soggy; follow the product’s directions for temperature and cooking time.
How long do baked whiting fish fingers take in the oven?
The cooking time depends on their size and whether they are frozen. Follow the package directions, and make sure the coating is golden and crisp and the fish is hot all the way through before serving.
How do you make baked whiting fish fingers crispy?
Arrange baked whiting fish fingers in a single layer in a preheated oven, with space between them. Turning them partway through can crisp both sides; avoid crowding the tray, which traps steam and softens the coating.
What fish is used in baked whiting fish fingers?
Baked whiting fish fingers are made with whiting, a mild white fish. Depending on the product, the fish may be cut into pieces or shaped before it is coated, so the exact texture can vary.
How are baked whiting fish fingers made?
Baked whiting fish fingers are a processed fish product: whiting is coated in a breading or batter and then baked. To make them at home, coat strips of whiting in flour, egg and breadcrumbs, then bake until cooked through.
What goes well with baked whiting fish fingers?
Baked whiting fish fingers pair well with chips, roasted potatoes, peas, coleslaw or a crisp salad. Lemon and tartar sauce are familiar accompaniments; serving them with vegetables makes an easy, balanced plate.
Can baked whiting fish fingers contain bones?
They are usually made with boneless fish, but an occasional bone can remain in a fish product. Check the pieces before serving, particularly for young children, and cut them into manageable bites.
Are baked whiting fish fingers healthy?
They provide fish and are baked rather than deep-fried, but the breaded coating makes them a processed prepared food. Pair them with vegetables or salad, and compare products if you want a less salty option.
How should you store leftover baked whiting fish fingers?
Refrigerate leftover baked whiting fish fingers promptly in a covered container and eat them within one to two days. Do not leave cooked fish at room temperature for an extended period, and discard it if its smell or appearance has changed.
What is the best way to reheat baked whiting fish fingers?
Reheat baked whiting fish fingers in an oven or air fryer to help the coating stay crisp. Place them in a single layer and heat until the centres are hot; a microwave works, but tends to soften the breading.
Whiting Baked Fish Finger Vitamins & Minerals
Vitamins
B12
0.83µg · 35% DV
B3
1.58mg · 10% DV
B5
0.34mg · 7% DV
Vitamin D
1.35µg · 7% DV
Minerals
Selenium
14µg · 25% DV
Iodine
26µg · 17% DV
Phosphorus
105mg · 15% DV
Sodium
240mg · 10% DV
Potassium ⭐
158mg · 5% DV
Whiting Baked Fish Finger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting Baked Fish Finger
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 Whiting Baked Fish Finger?
Whiting baked fish finger is made from whiting cut into strips, coated, then baked until crisp outside and tender within. Whiting has a mild flavour, so the crunchy coating adds savoury texture without overwhelming the fish. Fish fingers are often served as an easy family meal; pair them with chips or potatoes, peas, and a squeeze of lemon, or tuck them into a sandwich with salad.
They provide protein alongside carbohydrates from the coating; a 100 g portion has 13.5 g of protein. Baking gives you a crisp result without frying, and serving the fingers with plenty of vegetables makes for a lighter, more balanced plate. A tangy yoghurt or tartare-style sauce works well on the side.
How Nutritious Is Whiting Baked 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 Whiting Baked 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 Whiting Baked Fish Finger Contain Allergens?
Contains these allergens:
Which Diets Is Whiting Baked Fish Finger 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
Whiting Baked Fish Finger Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.