Protein in Cod Fish Fingers: How Much per 100g and per Portion
Grilled or baked cod fish fingers provide 14.3g of protein per 100g. Protein supplies 26% of the total energy in this food, with the remainder coming from carbohydrates and fats. A larger portion of 200g contains 28.6g of protein, which is a significant amount for a single meal.
CoFID 16-405 · Fish fingers, cod, grilled/baked
What the numbers say
- Protein per calorie. Cod fish fingers provide 6.4g of protein for every 100 kcal. This is a measure of protein density, showing how much protein you get for a given amount of energy.
- Front-of-pack colours. Per 100g, this food is rated ‘low’ for sugars and saturated fat. It is rated ‘medium’ for total fat and salt, according to the UK’s front-of-pack labelling system.
- Macronutrient balance. In a 100g amount, there are 14.3g of protein alongside 22.0g of carbohydrates and 9.2g of fat. This is a mixed-macro food, not a food that is exclusively a protein source.
- Fibre content. These fish fingers contain 2.0g of dietary fibre per 100g, which comes from the breadcrumb coating.
Cod Fish Fingers macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 223 kcal 936 kJ |
11% | – |
| Protein | 14.3g | 29% | – |
| Fat | 9.2g | 13% | medium |
| of which saturates | 1.2g | 6% | low |
| Carbohydrate | 22g | 8% | – |
| of which sugars | 1.5g | 2% | low |
| Fibre | 2g | – | – |
| Salt | 0.79g | 13% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cod fish fingers by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 14.3g | 223 | 22g | 9.2g |
| 150g | 21.5g | 334 | 33g | 13.8g |
| 200g | 28.6g | 446 | 44g | 18.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of cod fish fingers for 20g or 30g of protein
- To get 20g of protein, you would need to eat 140g of grilled fish fingers, which also provides 312 kcal and 1.1g of salt.
- For a higher target of 30g of protein, the required amount is 210g, containing 468 kcal and 1.66g of salt.
- The nutritional data is for grilled or baked fish fingers, so remember that frying them in oil will increase the fat and calorie content.
How it compares with other fish and seafood
Within the fish and seafood group, cod fish fingers are not the most protein-dense choice. They rank 22nd out of 23 similar foods on this site for protein per 100g, and last for protein per 100 kcal. This is because the breadcrumb coating adds carbohydrates and fat, reducing the overall protein concentration compared to plain fish. For example, foods like kippers (21.7g of protein per 100g) and smoked salmon (22.8g per 100g) offer considerably more protein for the same weight. While convenient, fish fingers provide less protein than unprocessed fish fillets.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cod Fish Fingers | 14.3g | 223 | 6.4g |
| Mackerel | 20.3g | 283 | 7.2g |
| Kippers | 21.7g | 245 | 8.9g |
| Salmon | 20.4g | 217 | 9.4g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
Quick answers
Are cod fish fingers a good source of protein?
Cod fish fingers provide a moderate amount of protein, with 14.3g per 100g. This is 29% of the UK daily reference intake. They are less protein-dense than plain cod or oily fish due to the breadcrumb coating.
How much protein is in a 150g portion of cod fish fingers?
A 150g portion of grilled or baked cod fish fingers contains 21.5g of protein, 33.0g of carbohydrates, and 13.8g of fat.
Are fish fingers high in fat and salt?
According to UK front-of-pack labelling, they are ‘low’ in saturated fat (1.19g per 100g) and ‘medium’ for total fat (9.2g per 100g) and salt (0.79g per 100g).
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.