How many calories are in a frozen fish cake?

December 2, 2025 •

4 min read

Frozen fish cake calorie counts vary significantly by brand and preparation, with some estimates ranging from 100 to over 200 calories per serving. Knowing how many calories are in a frozen fish cake requires looking beyond the packaging to the ingredients and cooking methods.

Quick Summary

The calorie count for frozen fish cakes varies based on brand, size, ingredients, and cooking method. Nutritional content also differs, impacting fat, protein, and sodium levels.

Key Points

Variable Calories: The calorie count for a frozen fish cake is not standardized and varies significantly by brand, size, and ingredients.
Ingredient Impact: Fish cakes with higher percentages of starchy fillers like potato or heavy breading will generally have more calories than those with more fish.
Cooking Method Matters: Preparation style is a major factor, with baking or air-frying being lower-calorie options than pan-frying or deep-frying.
Check Product Labels: Always read the nutritional information on the specific package to verify serving size and calorie content, as these can be misleading.
Healthier Alternatives: To reduce calories, look for unbreaded frozen options or make fresh fish cakes at home to control ingredients and preparation.

The question of exactly how many calories are in a frozen fish cake is complex because there is no single answer. The final calorie count depends heavily on the specific product, its ingredients, and how it is prepared. While convenient and often a good source of protein, not all frozen fish cakes are created equal from a nutritional standpoint. This guide will break down the variables affecting calorie content and help you make more informed choices.

The Calorie Range of Frozen Fish Cakes

Based on various product nutritional labels, the calories per fish cake can range widely. For instance, a smaller, homestyle variety might contain as few as 120 calories, while a larger, premium, or breadcrumb-coated version could be over 220 calories. An Asian-style fish cake might come in around 150-175 calories per serving. This variability is a key takeaway—you must always check the specific product's nutrition label to get an accurate number for your meal.

Factors Influencing the Calorie Count

Several factors contribute to the total calorie count of a frozen fish cake. These elements can significantly change the nutritional profile of the product.

Ingredients and Recipe Variations

The ingredient list is one of the most important factors determining calorie content. Traditional European fish cakes often contain a mix of fish and potato, with a breadcrumb or flour coating. Brands like Bird's Eye even specify that their fish cakes may contain only 25% fish, with the rest made up of vegetables and other ingredients. In contrast, Asian-style fish cakes, made from minced fish paste (surimi) and starches, have a different composition and thus a different calorie count. The type of fish, the ratio of fillers like potato, and the breading all play a role.

Cooking Method

The way you prepare a frozen fish cake can alter its calorie count dramatically. Most frozen fish cakes offer instructions for either oven-baking or frying. Deep-frying in oil adds a significant amount of fat and, subsequently, calories. A deep-fried fish cake can easily have a higher fat content compared to one prepared in an oven or air fryer. For instance, a low-fat fish cake recipe might opt for a light cornmeal crust and pan-frying in a small amount of vegetable oil to keep calories down.

Serving Size

Calorie and nutritional information can be listed in different ways on packaging, which can lead to confusion. Some labels specify calories per 100g, while others list them per individual fish cake or per two-cake serving. Always pay attention to the serving size to understand the true calorie intake. A smaller, homestyle fish cake is not the same as a chunky, gourmet option.

Frozen vs. Fresh Fish Cakes

While frozen fish cakes offer convenience, a fresh, homemade version can provide more nutritional control. Commercial frozen fish cakes often contain more fillers and sodium than a homemade version. Fresh fish cakes made with high-quality fish fillets, minimal binding agents, and baked instead of fried will generally be lower in calories and higher in nutritional value. Choosing 'naked' or simple frozen seafood fillets is often a healthier choice than breaded, processed products.

Comparison of Frozen Fish Cake Calories

The following table illustrates the variation in calorie content for a few example products mentioned in the search results. Note that these are approximations and final figures may differ by packaging and cooking method.


Product	Approx. Calories (per item)	Description	Key Ingredients/Notes
Annands Homestyle Fish Cakes	120	Small, Homestyle	May have lower fat/calorie count
High Liner Crunchy Fish Cakes	~100	Breaded	Based on 100g, so variable per cake
Tesco Cod Fishcakes	207	Breaded, larger	Contains fish and carbohydrate fillers
Waitrose Smoked Haddock	223	Breaded, smoked	Higher calories, likely due to size/coating
Birds Eye 6 Fish Cakes	107	Small, breaded	Variable ingredients, likely higher filler

All calorie counts are approximate and dependent on specific product and cooking method.

How to Choose Healthier Frozen Fish Cakes

For those watching their calorie intake, it is important to select products wisely. Look for fish cakes with the highest fish percentage and the lowest amount of starchy fillers and additives. Consider these tips for a healthier choice:

Read the Ingredients: The first ingredient should be fish, not potato or filler.
Check the Sodium: Many processed fish cakes contain high levels of sodium, so compare labels.
Choose Wisely: A simple, unbreaded option is almost always a healthier choice than a heavily breaded one.
Consider Preparation: Opt for oven-baking or air frying instead of pan-frying to avoid excess added fats and calories.

Conclusion

Ultimately, there is no one-size-fits-all answer to the question, how many calories are in a frozen fish cake? The nutritional value is determined by the brand, size, ingredients, and cooking method. While they can be a convenient and protein-rich option, a mindful approach to reading labels and preparation can help ensure they remain a healthy part of your diet. By paying attention to these details, you can enjoy this versatile food while managing your nutritional goals.

For more information on making healthy seafood choices, consider reviewing guidelines from sources such as the Healthy Food Guide.

Frequently Asked Questions

While they can be a good source of protein, the healthiness of frozen fish cakes depends on the specific product. Check labels for high levels of sodium and low proportions of fish, which can reduce their nutritional value compared to simpler seafood options.

Cooking method significantly impacts the calorie count. Frying in oil adds calories, while baking or air-frying typically uses less or no oil, resulting in a lower-calorie final product.

Heavily breaded fish cakes often have more calories and carbohydrates than their unbreaded counterparts. The calorie content is determined by the amount of breading, which absorbs oil during cooking.

Yes, different types of fish have varying fat content. However, the most significant calorie differences often come from the other ingredients, such as breading and fillers, rather than the fish itself.

To lower calories, choose a brand with minimal breading or fillers. Cook the fish cakes by baking or air-frying instead of pan-frying in oil, and pair them with a fresh salad or vegetables instead of heavy sauces.

Making fresh fish cakes gives you complete control over the ingredients, allowing you to use a higher ratio of fish and less filler or breading. This typically results in a lower-calorie, healthier product.

Besides calories, check the labels for sodium, saturated fat, and the percentage of fish listed in the ingredients. Lower sodium and saturated fat are generally preferable for a healthier option.