Fish, fish sticks
Category: Finfish & Shellfish Products State: Frozen Method: Prepared
Nutrition Highlights
Serving Size
Calories
158
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 83 (52.6%) |
| Carbohydrate | 49 (31.3%) |
| Protein | 25 (15.9%) |
| Total | 158 (100%) |
Serving: 1 piece (4" x 2" x 1/2") [57g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 28 (49.5%) |
| Carbohydrate | 12 (21.7%) |
| Fat | 9.2 (16.2%) |
| Protein | 6.3 (11.0%) |
| Ash | 0.9 (1.6%) |
| Total | 57 (100%) |
Serving: 1 piece (4" x 2" x 1/2") [57g]
Benefits
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Fish is a good source of high-quality protein. It provides essential amino acids that help build and repair tissues throughout the body
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Fish is high in omega-3 fatty acids EPA and DHA which have been shown to help support heart health and brain function
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Fish contains vitamins and minerals like selenium, vitamin D, B12 and phosphorus which support overall health and well-being
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Fish sticks provide a convenient way to enjoy the nutritional benefits of fish as part of a balanced diet and lifestyle
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Frozen prepared fish sticks maintain nutritional quality and make it easy to add fish to meals when time is limited
Risks
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High in sodium if prepared with breading or batter. Can contribute to high blood pressure if consumed frequently
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May contain contaminants like mercury depending on the type of fish. Certain types of fish like shark, swordfish and king mackerel are higher in mercury and not recommended for frequent consumption
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Processing and preparation methods like breading and frying increase the fat and calorie content. Frequent consumption can contribute to weight gain
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May contain environmental pollutants like PCBs, dioxins depending on where the fish was caught. Pollutants accumulate more in large, older predatory fish
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Quality and freshness cannot always be guaranteed for frozen prepared varieties. May contain preservatives
Additional Information
Fish sticks, frozen, prepared are a popular convenience food that provides both nutritional benefits and risks. As a nutrition expert, I will outline these aspects within the given word limit.
Nutritional Benefits:
1. High Protein Content: Fish sticks are a good source of protein. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
2. Omega-3 Fatty Acids: Certain types of fish used in fish sticks, such as cod or pollock, can be a source of omega-3 fatty acids. Omega-3s are essential fats that contribute to heart health, brain function, and reducing inflammation in the body.
3. Micronutrients: Fish sticks can provide various vitamins and minerals, including vitamin B12, selenium, phosphorus, and iodine. Vitamin B12 is important for nerve function and the production of red blood cells, while selenium supports the immune system and acts as an antioxidant. Phosphorus is necessary for bone health, and iodine is essential for thyroid function.
Nutritional Risks:
1. High Sodium Content: One of the main concerns with fish sticks is their high sodium content. The preparation process often involves adding salt to enhance flavor and preserve the fish. Excessive sodium intake can contribute to high blood pressure, fluid retention, and an increased risk of heart disease. It is important to be mindful of sodium intake and balance it with other low-sodium food choices throughout the day.
2. Processed Nature: Fish sticks are a processed food product. The fish used may undergo various processes, including breading, frying, and freezing. Processing can potentially lead to a loss of some nutrients and the addition of unhealthy additives, such as trans fats, artificial flavors, or preservatives. It is advisable to choose fish sticks made from whole fish fillets and check the ingredient list for any undesirable additives.
3. Lack of Variety: While fish sticks can be a convenient option, they should not replace consuming a variety of fish and seafood in their natural forms. Different fish species offer various nutritional profiles, and consuming a range of seafood can help diversify nutrient intake. Relying solely on fish sticks may limit the intake of other beneficial nutrients found in fresh or frozen fish, such as vitamin D, zinc, and different types of omega-3 fatty acids.
To make the most of fish sticks while minimizing risks:
- Opt for fish sticks made from whole fish fillets without excessive breading or added trans fats.
- Read labels carefully and choose options with lower sodium content.
- Balance fish stick consumption with other low-sodium, nutrient-dense foods like vegetables, whole grains, and lean proteins.
- Occasionally substitute fish sticks with fresh or frozen fish to ensure a broader nutrient intake.
In conclusion, fish sticks, frozen, prepared can provide a convenient source of protein, omega-3 fatty acids, and various micronutrients. However, their high sodium content, processed nature, and lack of variety should be considered. It is important to consume fish sticks in moderation, choose wisely, and incorporate a variety of fish and seafood into the diet for optimal nutrition.