How many calories are in 4 cod fish fingers?

January 7, 2026 •

3 min read

According to Birds Eye's nutritional information for their classic cod fish fingers, a standard portion of four oven-baked fingers contains around 236 calories. This figure, however, is not universal and can vary significantly depending on the specific brand, the type of coating, and how the fish fingers are cooked.

Quick Summary

The calorie count for four cod fish fingers varies by brand and preparation method, with oven-baked versions like Birds Eye averaging 236 kcal, while other brands and cooking techniques can alter the final nutritional value.

Key Points

Average Calories: An average of 236 calories is a good starting point for four oven-baked standard cod fish fingers, like those from Birds Eye.
Brand Matters: Calorie counts vary significantly between brands, with some products like Tesco Omega 3 fish fingers having fewer calories per portion.
Cooking Method is Key: Oven-baking is the healthiest cooking method, while deep-frying can substantially increase the calorie count due to added oil.
Coating Type Affects Calories: Thicker, battered coatings generally contain more calories and fat than thinner, breaded ones.
Check Product Packaging: For the most accurate nutritional information, always consult the label on the specific fish finger brand you purchase.
Build a Balanced Meal: To reduce the overall calorie count of your meal, pair fish fingers with steamed vegetables or a salad instead of high-fat sides like chips.

Calorie Breakdown for 4 Cod Fish Fingers

For many, four fish fingers constitutes a standard meal portion, especially when paired with side dishes like chips or vegetables. While the 236-calorie figure for Birds Eye cod fish fingers is a useful benchmark, it's crucial to understand what makes up these calories. The bulk of the energy comes from the cod fillet, the breadcrumb coating, and the oil used in preparation and cooking.

Protein: Approximately 14g, which is essential for building and repairing tissues.
Fat: About 10g, with a small amount of saturated fat.
Carbohydrates: Around 22g, mostly from the breadcrumb coating.

The Impact of Brand and Coating Type

The specific recipe and ingredients used by different manufacturers lead to noticeable differences in calorie counts. For instance, brands offering 'chunky' or 'battered' fish fingers will have different values than those using a standard breadcrumb coating. Likewise, budget supermarket brands may have different nutritional profiles than premium alternatives. For example, some brands like Lidl offer chunky cod fish fingers with slightly different calorie counts. This variation makes it important to check the packaging of the specific product you are buying.

Battered vs. Breaded Coatings

A simple rule of thumb for comparing fish fingers is that a crispier, thicker batter will typically contain more fat and therefore more calories than a standard breadcrumb coating. Birds Eye notes that their crispy battered fish fingers have a higher calorie count per portion than their standard breaded or wholegrain varieties. The choice between a battered or breaded option can have a direct impact on the calorie total of your meal.

Cooking Method and Calorie Content

Perhaps the most significant variable affecting the final calorie count is the cooking method. The nutritional information provided on most packaging assumes the fish fingers are oven-baked, which is a cooking method that requires little to no additional fat. However, other methods can drastically increase the total energy content.

Oven-Baking: This is the healthiest preparation method for most frozen fish fingers, as they are often pre-fried in a small amount of rapeseed or other vegetable oil.
Air-Frying: A popular, low-fat alternative to oven-baking that achieves a crispy texture with minimal extra oil.
Deep-Frying: This method, while producing a very crispy result, causes the fish fingers to absorb a considerable amount of additional oil, significantly increasing the total fat and calorie count.

The Healthiest Choice

To keep your meal as low in calories as possible, always opt for oven-baking or air-frying. Serving fish fingers with a side of steamed vegetables or a fresh salad instead of chips will also further reduce the overall calorie intake. Choosing a brand known for standard breaded or wholegrain coatings will also contribute to a lighter meal.

Nutritional Comparison: 4 Cod Fish Fingers by Brand


Brand	Product Type	Cooking Method	Approx. Calories (4 fingers)	Approx. Fat	Approx. Protein
Birds Eye	Cod Fish Fingers	Oven Baked	236 kcal	10g	14g
Birds Eye	Crispy Batter	Oven Baked	273 kcal	N/A	N/A
Tesco	Omega 3 Fish Fingers	Oven Baked	200 kcal	9g	12g
Iceland	Breaded Cod Fillet	Oven Baked	189 kcal	9.2g	11.4g
Lidl	Chunky Cod Fish Fingers	Oven Baked	232 kcal	9.3g	13.8g

How to Find Accurate Nutritional Information

With such a wide range of values, the best way to get an accurate calorie count is to read the packaging of the specific product. The information is typically found in a table on the back of the box and will specify the energy value per portion (usually defined as 2-4 fingers) and per 100g. It's also important to note if the figures are for the product 'as sold' (frozen) or 'oven baked'. For more information, the official Birds Eye website provides detailed nutritional resources Birds Eye Website.

Conclusion

While a common portion of four oven-baked cod fish fingers contains somewhere between 189 and 236 calories, the number is highly dependent on the brand, size, and cooking method. The safest and most accurate approach is to always reference the nutritional information printed on the specific product's packaging. Choosing a brand with a simple breadcrumb coating and opting for oven or air-frying over deep-frying are the most effective ways to manage the calorie count of your meal. Making a balanced choice means not just checking the calorie count but also considering the fat, protein, and carbohydrate content to fit your overall dietary goals.

Frequently Asked Questions

Deep-frying fish fingers can add a significant amount of extra fat and calories compared to simply oven-baking them. The exact difference depends on the amount and type of oil used, but deep-frying can raise the total calories by 20-30% or more.

No, the nutritional content varies by brand. Factors like the size of the finger, the ratio of fish to breadcrumb, and the cooking oil used by the manufacturer all contribute to different calorie, fat, and protein values.

Yes, fish fingers can be part of a healthy meal, especially when oven-baked and paired with nutritious sides like vegetables, salad, or a baked potato instead of fried chips. The fish provides protein and can be a good source of Omega-3.

Yes, chunky or battered varieties typically have more calories than standard breaded fish fingers. The thicker, crispier batter absorbs more oil during the pre-frying process, increasing the overall fat and calorie content.

The most reliable method is to read the nutritional information on the back of the specific product's packaging. It will provide the exact calories per portion and per 100g, based on the manufacturer's recipe.

Most brands, like Birds Eye, define a standard adult portion as four fish fingers. However, nutritional needs vary, so some people may prefer a smaller or larger portion.

The calorie difference between cod and other white fish (like haddock or pollock) is often minimal. The cooking method and coating typically have a much larger impact on the overall calorie count than the type of white fish used.