Fish protein scores DIAAS 1.0–1.15. But breading dilutes the protein-to-calorie ratio (Huang et al., Crit Rev Food Sci Nutr 2018). Per 100 g: 277 kcal, 11 g protein, 16.2 g fat. Log by individual piece for reproducibility.
How should I track Fish Sticks, frozen, prepared?
Fish Sticks, frozen, prepared is a good source of protein. For the most accurate tracking of Fish Sticks, frozen, prepared, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.