Every 100 kcal of fish sticks brings 4 g of protein. On that measure it ranks 121st of the 121 seafood in this database and 524th of all 796 foods on the site. Measured by weight instead, its 11 g per 100 g ranks 117th in its group.
Around 16% of the calories in fish sticks come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
By weight, fat outweighs protein in fish sticks: 16.2 g of fat per 100 g against 11 g of protein, a ratio of 0.7 to 1.
Set against flounder, another seafood entry in the database, a serving carries about 0.6 g less protein (flounder has 12.9 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is counted by piece at 112 g, and it covers about 25% of the 50 g FDA Daily Value for protein.
Breading and frying oil make up much of the weight, diluting protein per calorie.
Serving sizes
Protein in common portions of fish sticks
Protein and calories in Fish sticks for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
11 g
277 kcal
4 sticks (serving used here)
112 g
12.3 g
310 kcal
1 piece (4" x 2" x 1/2")
57 g
6.3 g
158 kcal
1 stick (4" x 1" x 1/2")
28 g
3.1 g
78 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in fish sticks
The nine essential amino acids in Fish sticks, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.852 g
0.95 g
77
lysine
0.795 g
0.89 g
72
valine
0.5 g
0.56 g
45
isoleucine
0.429 g
0.48 g
39
threonine
0.372 g
0.42 g
34
phenylalanine
0.47 g
0.53 g
43
methionine
0.296 g
0.33 g
27
histidine
0.23 g
0.26 g
21
tryptophan
0.122 g
0.14 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
11 g. The 4 sticks serving used on this page weighs 112 g and so carries 12.3 g.
How much protein do you get per 100 calories of fish sticks?
4 g. That figure divides its 11 g of protein per 100 g by its 277 kcal per 100 g, so it does not depend on serving size.
Is the protein in fish sticks complete?
Yes. The protein in fish sticks supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of fish sticks?
About 25%. One 4 sticks serving has 12.3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174195 (Fish, fish sticks, frozen, prepared), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.