Fish, fish sticks, frozen, prepared
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Frozen fish sticks are the ultimate nostalgic comfort food: a crispy, golden-breaded exterior giving way to a mild, flaky white fish interior. Nutritionally, they provide a solid dose of protein (11g per 100g) and are a quick, convenient meal, though their breading contributes a significant amount of carbohydrates and fat. They are the epitome of a fast, kid-friendly dinner that's ready in minutes.
💚 Why it's loved
People love them for their nostalgic, comforting appeal and the satisfying crunch of the breading paired with tender fish. They are incredibly versatile, serving as a standalone meal with tartar sauce, a filling for fish tacos, or a protein addition to a salad.
⚠️ Watch-outs & how to enjoy it better
The breading can lead to blood-sugar spikes, and they are often high in sodium, which is a concern for those watching their intake. To counteract this, pair them with a high-fiber side like steamed broccoli or a leafy green salad, and opt for brands with lower sodium content or bake them instead of frying to reduce added fat.
Key benefits
- Quick and convenient meal, ready in under 15 minutes
- Good source of protein for muscle maintenance
- Contains omega-3 fatty acids from the fish
- Consistent portion size for easy meal planning
- Appeals to picky eaters and children
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern fish stick was popularized in the 1950s as a way to use up surplus fish from the post-WWII fishing industry, making it a product of both culinary convenience and economic history.
Full nutrition (scales with serving)
| Water | 49.5 g |
| Energy | 277 kcal |
| Energy | 1160 kj |
| Protein | 11.0 g |
| Total lipid (fat) | 16.2 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 21.7 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.6 g |
| Sucrose | 0.56 g |
| Glucose | 0.30 g |
| Fructose | 0.10 g |
| Lactose | 0.12 g |
| Maltose | 0.58 g |
| Galactose | 0.00 g |
| Starch | 20.5 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 185 mg |
| Sodium, Na | 402 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 15.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 42.8 mg |
| Betaine | 18.5 mg |
| Vitamin B-12 | 0.96 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 18.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 42.0 ug |
| Vitamin E (alpha-tocopherol) | 6.9 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.13 mg |
| Tocopherol, gamma | 5.4 mg |
| Tocopherol, delta | 0.63 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.03 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 3.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.12 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 3.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.41 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.08 g |
| MUFA 16:1 c | 0.08 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.1 g |
| MUFA 18:1 c | 3.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 7.8 g |
| PUFA 18:2 | 7.4 g |
| PUFA 18:2 n-6 c,c | 7.3 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.24 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.05 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Fatty acids, total trans | 0.12 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.11 g |
| Fatty acids, total trans-polyenoic | 0.11 g |
| Cholesterol | 28.0 mg |
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are fish sticks a good source of omega-3s?
Yes, they contain some omega-3 fatty acids from the fish, but the amount varies by brand and fish type. For a significant boost, look for sticks made with fatty fish like salmon or mackerel.
How can I make fish sticks healthier?
Bake them instead of frying to reduce added fat, choose brands with lower sodium and no added sugars, and serve them with a side of vegetables or a salad to increase fiber and nutrient intake.
Are fish sticks suitable for people with allergies?
Fish is a common allergen, and many fish sticks contain wheat (gluten) in the breading. Always check the label for allergens like fish, wheat, soy, and milk, and consider cross-contamination risks if you have severe allergies.