234 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in grilled fish fingers?
669kcal
in a 300 g serving
223 kcal per 100 g.
Source: UK CoFID 2021, record 16-405, 10 analysed samples. Checked 5 October 2026.
27.6 gFat
42.9 gProtein
6 gFibre
234 %Daily iodine
What’s in a 300 g serving
More than half of a serving is water. The rest is 66 g carbohydrate and 42.9 g protein.
- 27.6 gFat
- 42.9 gProtein
- 66 gCarbohydrate
- 6 gFibre
- 164 gWater
Above average for dishes
Fish fingers are 223 kcal per 100 g. The 603 dishes in this database average 180.
Fish fingers223
Dishes average180
Low in sugar
1.5 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving4.5 g
Salt, per serving2.4 g
Vitamins and minerals in fish fingers
Four of the 21 recorded reach the “high in” level. Iodine leads by a long way.
A source of
Only a trace
- Vitamin D
- Vitamin C
Show all 21 with amounts
Iodine0.351 mg, 234 %
Vitamin B120.0045 mg, 180 %
Chloride1380 mg, 172 %
Selenium0.054 mg, 98 %
Niacin (vitamin B3)13.8 mg, 86 %
Vitamin E8.3 mg, 69 %
Phosphorus426 mg, 61 %
Thiamin (vitamin B1)0.51 mg, 46 %
Potassium762 mg, 38 %
Manganese0.6 mg, 30 %
Magnesium75 mg, 20 %
Vitamin B60.27 mg, 19 %
Riboflavin (vitamin B2)0.24 mg, 17 %
Zinc1.5 mg, 15 %
Copper0.15 mg, 15 %
Folate0.027 mg, 14 %
Iron1.7 mg, 12 %
Pantothenic acid (vitamin B5)0.72 mg, 12 %
Calcium96 mg, 12 %
Biotin0.0036 mg, 7.2 %
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 under 1 % of the vitamin A 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
Vitamin A
<1%in fish fingers, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Fish fingers against other dishes
Per 100 g, fish fingers have the most iodine of the 6 here, ahead of custard (made up with semi-skimmed milk).
0.117mg
0.035mg
0.033mg
0.033mg
0.032mg
0.032mg
Fish fingers, cod, grilled/bakedthis page
Pie, fish, white fish, retail, baked−0.084 mg
Flan, cheese and mushroom, wholemeal−0.085 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 669 kcal. Per 100 g the figure is 223 kcal.
Is fish fingers high in iodine?
Yes. Fish fingers, cod, grilled/baked have 0.117 mg iodine per 100 g, 78 % 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 (0.117 mg, 78 %), vitamin B12 (0.0015 mg, 60 %) and chloride (460 mg, 57 %) per 100 g.
Are fish fingers a good source of protein?
Fish fingers, cod, grilled/baked have 14.3 g protein per 100 g, 25 % 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 16-405, Fish fingers, cod, grilled/baked, 10 analysed samples, 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. 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.
More dishes
Most iodine
- Fish paste0.31 mg
- Cod, in batter, fried, takeaway0.214 mg
- Curry, haddock, Bengali0.201 mg
- Seaweed, kombu, dried, raw441 mg
- Seaweed, wakame, dried, raw16.8 mg
- Seaweed, nori, dried, raw1.47 mg
- Iodine guide