Seafood
Mrs. Paul's Fish Sticks
95 g
Score
- Ultra-processed
- Contains added sugars
- Contains seed oils
Why it scores 30
Mrs. Paul's Fish Sticks scores 30 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 20 points Dextrose: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better fish sticks and frozen fish
-
Wild Alaskan Salmon Seasoned Grill Morey's · 26 oz, 1.02 kilogrames No added sugars · No sugar Score 72 out of 100 , 42 points higher -
COHO Salmon Fillets (skin on) Marketside · 16.0 oz Not ultra-processed · No added sugars Score 100 out of 100 , 70 points higher -
Dried Bonito Flakes Soft Katsuobushi J-Basket · 20 g Not ultra-processed · No added sugars Score 100 out of 100 , 70 points higher -
Alaskan Smoked Sockeye Salmon Kirkland Signature · 8 oz Not ultra-processed · No added sugars Score 79 out of 100 , 49 points higher -
Chilean Sea Bass Costco · 4 oz Not ultra-processed · No added sugars Score 79 out of 100 , 49 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Fish Sticks
Ingredients
- Sugar minus 20 points
- Dextrose minus 20 points
- Cottonseed oil minus 2.5 points
- Soybean oil minus 1.5 points
- Modified starch minus 1.5 points
- Sodium acid pyrophosphate minus 1.5 points
- Calcium phosphate minus 0.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 2 kinds of ultra-processing markers minus 1.5 points
Nutrition per 100 g
- Saturated fat 1.6 g / 100 g minus 1 points
- Salt 1.2 g / 100 g minus 3 points
- Energy 242 kcal / 100 g minus 1 points
- Protein 10.5 g / 100 g plus 2 points
100 − 70 = 30
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 242 kcal |
|---|---|
| Fat | 10.5 g |
| Saturated fat | 1.6 g |
| Trans fat | 0 g |
| Carbohydrates | 24.2 g |
| Sugars | 1.2 g |
| Added sugars | 0.9 g |
| Fiber | 1.2 g |
| Protein | 10.5 g |
| Salt | 1.2 g |
Serving: 6 sticks (95 g)
Ingredients
- MINCED POLLOCK
- BREAD CRUMBS (UNBLEACHED WHEAT FLOUR, SUGAR, SALT AND YEAST)
- WATER
- COTTONSEED OIL
- SOYBEAN OIL
- WHEAT FLOUR
- ENRICHED WHEAT FLOUR (WHEAT FLOUR, SALT, SOYBEAN OIL)
- MODIFIED FOOD STARCH
- SALT
- SUGAR (high concern)
- LEAVENING (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, MONOCALCIUM PHOSPHATE) (not recognized)
- DEXTROSE (high concern)
- GARLIC POWDER
- ONION POWDER
- SPICE
- PAPRIKA
Label text, as published
MINCED POLLOCK, BREAD CRUMBS (UNBLEACHED WHEAT FLOUR, SUGAR, SALT AND YEAST), WATER, COTTONSEED OIL AND/OR SOYBEAN OIL, WHEAT FLOUR, CONTAINS 2% OR LESS OF: ENRICHED WHEAT FLOUR (WHEAT FLOUR [ENRICHED WITH NIACIN, FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], SALT, SOYBEAN OIL), MODIFIED FOOD STARCH, SALT, SUGAR, LEAVENING (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, MONOCALCIUM PHOSPHATE), DEXTROSE, GARLIC POWDER, ONION POWDER, SPICE, PAPRIKA.
Allergens and diets
Contains: Soy, Wheat, Gluten, Fish
- Not vegan
- Not vegetarian
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
Packaging
Plastic, Paper or cardboard
Context only: no points in v1.
More seafood on GoodSwap
-
Chunk Light Tuna Chicken Of The Sea · 56 g Contains seed oilsNo additives Score 94 out of 100 Excellent -
Lightly Smoked Mussels Trader Joe's No additivesSeed-oil free Score 92 out of 100 Excellent -
Breaded Fish Filet Gorton's · 539 g Ultra-processedContains added sugarsContains seed oilsNo synthetic dyes Score 27 out of 100 Poor -
Wild Caught Sardine in Extra Virgin Olive Oil Mediterranean Style King Oscar · 85 g High in saltHigh in saturated fatNo additivesSeed-oil free Score 79 out of 100 Good -
Crispy Battered 100% Whole Fillets (Not Minced) Gorton's · 539 g Ultra-processedContains added sugarsContains seed oilsNo synthetic dyes Score 21 out of 100 Poor -
Wild Alaskan Pink Salmon Restaurant Item · 14.75 oz (418 g) No additives Score 95 out of 100 Excellent
Sources
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
-
EFSA issues new advice on phosphates
“We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”
efsa.europa.eu
-
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org