How healthy are fish sticks?
Are fish sticks healthy? It can fit a healthy diet occasionally. Fish sticks score 34/100 on the HowHealthyIs Score: 100 g provide 277 kcal, 6.9 mg vitamin E and 11 g protein. Fish sticks offer an easy way to eat white fish, with some protein, but the breading and frying add refined starch, fat and salt. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Fish sticks rank higher than 34% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E17%
- Protein8%
- Magnesium2%
- Fiber2%
- Iron2%
- Potassium1%
- Calcium0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 32 minus 13 = 19. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in fish sticks?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 277 kcal | 233 kcal | |
| Protein | 11 g | 9.2 g | 18% |
| Carbohydrates | 22 g | 18 g | 7% |
| Fiber | 1.5 g | 1.3 g | 5% |
| Sugars | 1.6 g | 1.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 16 g | 14 g | 17% |
| Saturated fat | 3.7 g | 3.1 g | 16% |
| Omega-3 fats | 0.4 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 4 µg | 3.4 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 6.9 mg | 5.8 mg | 39% |
| Vitamin K | 4.7 µg | 3.9 µg | 3% |
| Vitamin B12 | 1 µg | 0.8 µg | 34% |
| Folate | 24 µg | 20 µg | 5% |
| Minerals | |||
| Calcium | 16 mg | 13 mg | 1% |
| Iron | 0.8 mg | 0.7 mg | 4% |
| Potassium | 185 mg | 155 mg | 3% |
| Magnesium | 25 mg | 21 mg | 5% |
| Zinc | 0.4 mg | 0.4 mg | 3% |
| Sodium | 402 mg | 338 mg | 15% |
Source: USDA FoodData Central, "Fish, fish sticks, frozen, prepared" (FDC 174195). Values rounded.
Why are fish sticks good for you?
- 5.8 mg vitamin E in 3 sticks, 39% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 0.8 µg vitamin B12 in 3 sticks, 34% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 9.2 g protein in 3 sticks, 18% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- Oven-baked with vegetables for children
- Fish tacos
What should you watch out for?
- Less protein and omega-3 than a plain fish fillet. Fish and wheat are allergens.
What can you eat instead of fish sticks?
Foods you can use the same way with a higher HowHealthyIs Score.