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Whiting fish finger (airfryer) Calories
Lightly cooked in airfryer, source of protein and omega-3, popular for kids
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Whiting fish finger (airfryer) (80 g) has 136 calories. That works out to 170 calories per 100 g. It contains 12 g of carbs, 10.4 g of protein, 5.6 g of fat and 1 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whiting fish finger (airfryer) Nutrition Facts
Selected: 4 piece (medium) · 80 g
136
KCAL / 80G
Carbs
12g
· 4% DV
Protein
10.4g
· 21% DV
Fat
5.6g
· 7% 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 34% · Protein 30% · Fat 36%
Whiting fish finger (airfryer) nutrition facts table · 4 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 272 mg | 12% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 10.4 g | 21% |
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 4 Pieces of Whiting fish finger (airfryer)?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 80 g | 136 kcal |
| 1 piece (extra small) | 20 g | 34 kcal |
| 2 piece (small) | 40 g | 68 kcal |
| 3 piece (medium) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 5 piece (large) | 100 g | 170 kcal |
| 6 piece (large) | 120 g | 204 kcal |
| 8 piece (jumbo) | 160 g | 272 kcal |
| 1 pack (whole) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Whiting fish finger (airfryer)
Can you cook frozen whiting fish fingers in an air fryer without thawing them?
Yes, cook them straight from frozen in a single layer. Thawing can make the coating damp, while crowded pieces may steam instead of crisping. Follow the package directions if they give air-fryer instructions.
How long do whiting fish fingers take in an air fryer?
As a starting point, cook them at about 180°C (350°F) for 8–12 minutes, turning halfway. Thickness and air-fryer models vary, so make sure the centre is piping hot and the fish is opaque; package guidance takes precedence.
How do you make air-fryer whiting fish fingers crispy?
Arrange the whiting fish fingers in one layer with space around each piece, and preheat the air fryer if your model recommends it. Turning them midway helps brown both sides. Avoid thawing them first, as moisture softens the crumb.
Should you flip whiting fish fingers in an air fryer?
Yes, flipping them halfway usually gives a more even, crisp coating. Use tongs and handle them gently; moving the fingers before the coating has firmed up can make the crumb break away.
Do whiting fish fingers need oil in an air fryer?
Usually not: prepared fish fingers can cook in an air fryer without added oil. A light spray can help the coating brown, but too much oil may make it greasy and can smoke in a hot basket.
What goes well with air-fryer whiting fish fingers?
Serve them with chips and peas for a classic fish-finger meal, or pair them with a crunchy slaw and a lemony dip. For a lighter plate, add roasted vegetables or a leafy salad instead of chips.
How can you stop whiting fish fingers sticking to an air-fryer basket?
Preheat the basket if appropriate for your model, leave the fish fingers undisturbed until the coating firms, and avoid overcrowding. If sticking is a recurring problem, lightly oil the basket or use an air-fryer liner that allows airflow.
Can you reheat whiting fish fingers in an air fryer?
Yes, reheat leftover whiting fish fingers in a single layer until piping hot throughout. The air fryer restores more crunch than a microwave. Refrigerate leftovers promptly and avoid repeatedly cooling and reheating them.
Can you make whiting fish fingers from fresh whiting at home?
Yes. Cut boneless whiting fillets into strips, coat them in flour, beaten egg and breadcrumbs, then air-fry in a single layer. Fresh fish may cook faster than frozen prepared fingers, so check that the centre is opaque.
Are whiting fish fingers in an air fryer safe for children to eat?
Yes, they can be served to children once cooked through and cooled to a safe eating temperature. Check the pieces for stray bones and cut them into manageable bites, especially for younger children.
Whiting fish finger (airfryer) Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B3
1.68mg · 11% DV
B6
0.14mg · 8% DV
Vitamin E
1.04mg · 7% DV
Minerals
Selenium
13µg · 24% DV
Iodine
30µg · 20% DV
Phosphorus
96mg · 14% DV
Sodium
272mg · 12% DV
Potassium ⭐
168mg · 5% DV
Whiting fish finger (airfryer) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting fish finger (airfryer)
To burn the 136 calories in 4 piece (medium) (80 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 fish finger (airfryer)?
Whiting fish fingers are strips of whiting coated in breadcrumbs and cooked in an air fryer. They bring the familiar fish-finger format to a mild, flaky white fish, with a crisp coating and a tender centre. You can make them from fresh fillets or use ready-prepared fingers.
Serve them hot as a quick lunch or supper, often with chips, peas or a simple salad; a squeeze of lemon or a light dip works well too. Their mild flavour and easy-to-hold shape make them popular with children. They provide protein—13 g per 100 g—and some omega-3. For a lighter plate, pair them with vegetables or salad rather than a large portion of chips.
How Nutritious Is Whiting fish finger (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 Whiting fish finger (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 Whiting fish finger (airfryer) Contain Allergens?
Contains these allergens:
Which Diets Is Whiting fish finger (airfryer) 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 fish finger (airfryer) Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.