Calories in fried fish fingers: 240 kcal per 100 g

Q: How many calories are in a portion of fish fingers?

A typical portion (300 g, one serving) gives 720 kcal. Per 100 g the figure is 240 kcal.

Q: Is fish fingers high in iodine?

Yes. Fish fingers, cod, fried in rapeseed oil have 0.106 mg iodine per 100 g, 71 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do fish fingers have most of?

By share of the daily reference intake: iodine (0.106 mg, 71 %), vitamin B12 (0.0014 mg, 56 %) and chloride (417 mg, 52 %) per 100 g.

Q: Are fish fingers a good source of protein?

Fish fingers, cod, fried in rapeseed oil have 13 g protein per 100 g, 21 % of the energy, which meets the UK threshold for “high protein”.

What’s in a 300 g serving

More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.

37.8 gFat

39 gProtein

59.7 gCarbohydrate

5.4 gFibre

164 gWater

37.8 gFat
39 gProtein
59.7 gCarbohydrate
5.4 gFibre
164 gWater

Above average for dishes

Fish fingers are 240 kcal per 100 g. The 603 dishes in this database average 180.

Fish fingers240

Dishes average180

Low in sugar

1.3 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per serving3.9 g

Salt, per serving2.2 g

Vitamins and minerals in fish fingers

Three of the 21 reach the “high in” level, led by iodine.

212 %

Iodine

0.318 mg in a 300 g serving

6th of 291 dishes

Iodine contributes to normal cognitive function and to normal thyroid function.

Vitamin B120.0042 mg168 %

Chloride1251 mg156 %

Vitamin E10.5 mg88 %

Selenium0.048 mg87 %

Niacin (vitamin B3)12.6 mg79 %

A source of

Phosphorus

Only a trace

Vitamin D
Vitamin C

Show all 21 with amounts

Iodine0.318 mg, 212 %

Vitamin B120.0042 mg, 168 %

Chloride1251 mg, 156 %

Vitamin E10.5 mg, 88 %

Selenium0.048 mg, 87 %

Niacin (vitamin B3)12.6 mg, 79 %

Phosphorus387 mg, 55 %

Thiamin (vitamin B1)0.45 mg, 41 %

Potassium690 mg, 35 %

Manganese0.54 mg, 27 %

Magnesium69 mg, 18 %

Vitamin B60.24 mg, 17 %

Riboflavin (vitamin B2)0.21 mg, 15 %

Copper0.15 mg, 15 %

Folate0.024 mg, 12 %

Zinc1.2 mg, 12 %

Iron1.6 mg, 11 %

Pantothenic acid (vitamin B5)0.66 mg, 11 %

Calcium87 mg, 11 %

Biotin0.0033 mg, 6.6 %

Vitamin A0.003 mg, <1 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What fish fingers don’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 4 % of the zinc reference intake per 100 g.

Vitamin D

Tracein fish fingers

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein fish fingers

Find it inCherries, West Indian2150 % per 100 g

Zinc

4%in fish fingers, per 100 g

Find it inOysters, raw592 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Fish fingers against other dishes

Per 100 g, fish fingers have the most iodine of the 6 here, ahead of custard (egg).

0.106mg

0.04mg

0.034mg

0.033mg

0.03mg

0.028mg

Fish fingers, cod, fried in rapeseed oilthis page

Custard, egg−0.066 mg

Curry, prawn, takeaway−0.072 mg

Pie, fish, white fish, retail, baked−0.073 mg

Tiramisu−0.076 mg

Flan, cheese and mushroom−0.078 mg

All values per 100 g, from the same dataset. Differences are against fish fingers.

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Questions about fish fingers

What the numbers say to the questions people actually search.

How many calories are in a portion of fish fingers?

A typical portion (300 g, one serving) gives 720 kcal. Per 100 g the figure is 240 kcal.

Is fish fingers high in iodine?

Yes. Fish fingers, cod, fried in rapeseed oil have 0.106 mg iodine per 100 g, 71 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do fish fingers have most of?

By share of the daily reference intake: iodine (0.106 mg, 71 %), vitamin B12 (0.0014 mg, 56 %) and chloride (417 mg, 52 %) per 100 g.

Are fish fingers a good source of protein?

Fish fingers, cod, fried in rapeseed oil have 13 g protein per 100 g, 21 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-444, Fish fingers, cod, fried in rapeseed oil, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: fried in sunflower oil: 240 kcal, 12.6 g fat, 1.6 g saturates. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Fish Sticks). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More dishes

From the same group, with calories per 100 g, and the foods with the most iodine.

Quiche, Lorraine, wholemeal pastry354 kcal

Stew, Irish119 kcal

Bhaji, karela, with vegetable oil103 kcal 603dishesin this food group

More dishes

Quiche, Lorraine, wholemeal pastry354 kcal
Stew, Irish119 kcal
Bhaji, karela, with vegetable oil103 kcal
Cornish pasty287 kcal
Curry, mung bean, whole, Punjabi74 kcal
Khatiyu192 kcal
All 603 dishes

Most iodine

Nutrient guides

‹ Fish balls, steamed Fish fingers, cod, grilled/baked ›

How many calories are in fried fish fingers?

What’s in a 300 g serving

Above average for dishes

Low in sugar

Vitamins and minerals in fish fingers

Iodine

A source of

Only a trace

What fish fingers don’t give you. And where to find it.

Vitamin D

Vitamin C

Zinc

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Fish fingers against other dishes

Taken every morning since 1998.

Questions about fish fingers

More dishes

More dishes

Most iodine

Nutrient guides

Nutrition

Vitamins and minerals