Nutrient Guide: How many calories are in 2 fish cakes? The answer varies greatly.

November 7, 2025 •

3 min read

The calorie count for fish cakes is far from standardized; one homemade cod fish cake can contain around 185 kcal, while a single shop-bought fried version can have as much as 241 kcal. This wide range means the question of 'how many calories are in 2 fish cakes?' depends entirely on how they were made and prepared.

Quick Summary

The calories in fish cakes depend on ingredients, size, and cooking method, with frying significantly increasing the fat and total caloric content compared to baking. Homemade versions offer greater control over nutritional value.

Key Points

Significant Caloric Variation: The calorie count for fish cakes is not standard; it varies drastically based on ingredients, size, and cooking method.
Frying vs. Baking: Frying adds significant calories and fat due to oil absorption, while baking keeps the dish much lighter and healthier.
Homemade Advantage: Making fish cakes from scratch gives you full control over ingredients and preparation, allowing you to reduce calories and increase nutritional value.
Lean Fish and Less Filler: Using lean white fish and minimizing starchy fillers like potato can lower the overall calorie count.
Serving Suggestions: Pair your fish cakes with fresh salads and steamed vegetables to maintain a balanced, low-calorie meal.
High-Heat Omega-3 Loss: Frying at high temperatures can degrade the beneficial omega-3 fatty acids present in the fish.

The seemingly simple question, "how many calories are in 2 fish cakes?", has a surprisingly complex answer. The calorie count can fluctuate dramatically based on several factors, including the recipe used, the cooking method, and the size of each cake. A deeper understanding of these variables is crucial for anyone monitoring their nutritional intake.

The Caloric Breakdown: A Varied Equation

At its core, a fish cake is a mixture of minced or ground fish, a binding agent (often mashed potato, flour, or breadcrumbs), and various seasonings. The type of fish used (lean vs. oily), the quantity of binder, and the additions like herbs and spices all contribute to the final calorie count. For example, a 100g portion of an Asian-style fish cake (like Japanese kamaboko), which typically relies on fish paste and starch, contains approximately 113.6 calories and is low in fat. A Western-style fish cake, which often includes more potatoes and is pan-fried, may contain around 201 calories per 100g, with a significantly higher fat content. This difference underscores the importance of knowing what’s in your food.

Frying vs. Baking: The Major Calorie Factor

Perhaps the most significant differentiator in a fish cake's calorie profile is the cooking method. Frying introduces substantial additional fat and calories, particularly deep-frying. When food is fried, it absorbs some of the cooking oil, which is high in calories. Leaner fish, often used in fish cakes, can absorb even more oil than fattier fish. In contrast, baking requires minimal to no added oil, resulting in a much lower fat and calorie count. This simple choice can mean a difference of hundreds of calories per serving.

The Calorie Comparison: Fried vs. Baked Fish Cakes

To illustrate the impact of the cooking method, consider the following comparison based on average figures from various sources.


Feature	Fried Fish Cake (Approximate)	Baked Fish Cake (Approximate)
Calories (per 160g / 2 cakes)	370+ kcal	250-300 kcal (estimate)
Fat Content	High; increases from oil absorption	Low; minimal added fat
Omega-3s	May be significantly reduced by high heat	Better preserved due to lower cooking temperatures
Texture	Crispy, golden-brown exterior	Softer, lighter texture
Nutrient Preservation	Higher temperatures can reduce beneficial nutrients	More nutrients retained

Controlling Your Fish Cake Calories

For those watching their calorie intake, making fish cakes at home is the best approach. It allows you to control every ingredient and step of the process. Here are some key strategies for a healthier, lower-calorie fish cake:

Choose Lean Fish: Opt for lean white fish like cod, haddock, or whiting over fattier types, as lean fish has a naturally lower fat content.
Emphasize Non-Starchy Fillers: Reduce the amount of mashed potato and incorporate other vegetables like finely grated zucchini, carrots, or leeks to add moisture and nutrients with fewer calories.
Use Healthy Binders: Instead of breadcrumbs, consider using a minimal amount of almond flour or crushed crackers for binding. A small amount of egg can also act as an effective binder.
Bake, Don't Fry: Cook your fish cakes in the oven instead of frying. A light brush of olive oil can add flavour without excessive fat. You can even use an air fryer for a crispy texture with less oil.
Add Flavor Naturally: Rely on herbs and spices like parsley, dill, lemon zest, garlic, and cayenne pepper for flavor instead of relying on high-calorie sauces or heavy seasonings.

For an excellent resource on healthy cooking methods, the Cleveland Clinic offers great insights on why baking is often the healthier choice.

The Perfect Side Dishes

To complete a balanced meal, serve your homemade, low-calorie fish cakes with healthy accompaniments. Instead of high-calorie sides, pair them with a fresh green salad with a light vinaigrette, steamed vegetables like peas or broccoli, or a baked sweet potato. This helps to keep the entire meal nutritionally balanced and satisfying.

Conclusion

While it is challenging to provide a single, definitive number for how many calories are in 2 fish cakes?, a reasonable range for a standard serving can be established. Based on nutritional data, a typical serving of two homemade, baked fish cakes might range from 250 to 350 calories, whereas two fried, store-bought or takeaway fish cakes could easily exceed 400-500 calories, or even more, depending on the size and amount of oil used. The key takeaway is that conscious choices in preparation and cooking methods make all the difference. By making them at home and baking them, you can enjoy a nutritious, flavourful meal that aligns perfectly with a healthy diet.

Frequently Asked Questions

Two homemade baked fish cakes, made with lean fish and minimal binder, could contain approximately 250 to 350 calories, depending on their size and specific ingredients.

The main difference comes from the oil absorbed during frying. Because fat contains more than twice the calories per gram as carbohydrates or protein, the added oil significantly increases the total calorie count.

A standard takeaway fish cake can be quite high in calories. Based on general data, two of these could easily exceed 400-500 calories or more due to heavy batter and deep frying.

Lean white fish such as cod, haddock, or pollock is best for low-calorie fish cakes because they are naturally low in fat.

Yes, on average, Asian-style fish cakes (like kamaboko) tend to have lower calorie counts per 100g compared to Western counterparts. This is often because they use less fat and more fish paste, and are frequently boiled or steamed rather than fried.

To make healthier fish cakes, use lean fish, reduce the amount of starchy fillers like potato, bake or air-fry them instead of pan-frying, and season with herbs and spices instead of heavy sauces.

Yes, freezing homemade fish cakes before cooking is an excellent way to prepare healthy meals in advance. You can then bake or air-fry them from frozen when ready to eat.