CAPE COD BAY TILAPIA FILLETS scores 68/100, driven primarily by its **high protein content** and **minimal processing**, making it a good choice for lean protein intake.
FoodScore: 68/100 (Good) for CAPE COD BAY TILAPIA FILLETS.
Provides 18.6g of protein per 100g serving.
Contains 0g of added sugar and 35.04mg of sodium per 100g.
This product is NOVA class 2, indicating it is minimally processed.
A 4-ounce serving offers a significant portion of lean protein.
Scores +26 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
18.58g
37% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
35.04mg
2% of Daily Value
+
What it brings to the table
Protein (18.6g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
CAPE COD BAY TILAPIA FILLETS achieves a FoodScore of 68 out of 100, placing it in the 'Good' category. This score is largely influenced by its strong protein contribution, providing 18.58g per 100g, which earns a significant bonus. The product is classified as NOVA class 2, meaning it consists of processed culinary ingredients, which also contributes positively to its score as it is not ultra-processed. A key factor in its favorable rating is the absence of added sugars, trans fats, and a very low saturated fat content (0.44g per 100g). Sodium is also minimal at 35.04mg per 100g. While it lacks significant amounts of certain micronutrients like potassium, calcium, and magnesium, its overall macronutrient profile and minimal processing are beneficial. The inclusion of carbon monoxide is for color retention and does not impact the nutritional score. Compared to generic unbranded tilapia, CAPE COD BAY TILAPIA FILLETS maintains a similar nutritional profile, offering a comparable lean protein source without detrimental additions.
Health benefits
What the nutrients in cape cod bay tilapia fillets actually do for you, grounded in established dietary science.
Excellent Source of Lean Protein
CAPE COD BAY TILAPIA FILLETS are an excellent source of lean protein, providing 18.58g per 100g serving. Protein is essential for muscle repair, growth, and overall body function. Choosing lean protein sources like tilapia can help in managing calorie intake while ensuring adequate protein consumption, which is beneficial for satiety and maintaining a healthy weight. This product offers a low-fat protein option without the higher saturated fat often found in other protein sources.
Low in Saturated Fat and Sodium
This product is notably low in saturated fat, with only 0.44g per 100g, and contains 0g of trans fat. Diets low in saturated and trans fats are associated with maintaining healthy cholesterol levels and supporting cardiovascular health. Additionally, with only 35.04mg of sodium per 100g, CAPE COD BAY TILAPIA FILLETS can be a suitable option for individuals monitoring their sodium intake, contributing to healthy blood pressure management.
Minimally Processed Food Choice
Classified as NOVA class 2, these tilapia fillets are considered minimally processed culinary ingredients. This means they have undergone little alteration from their natural state, primarily for preservation or convenience, such as filleting and freezing. Choosing minimally processed foods generally aligns with dietary guidelines that emphasize whole or less-processed options, which often retain more of their natural nutrients and are free from many common additives found in highly processed foods.
CAPE COD BAY TILAPIA FILLETS scores 68/100, driven primarily by its high protein content and minimal processing, making it a good choice for lean protein intake.
How to eat it
Tilapia is a versatile white fish often consumed as a main protein in meals. It cooks quickly and can be prepared in various ways, making it a convenient option for weeknight dinners or meal prepping. A typical serving size is around 4 ounces, which provides a good amount of protein.
Pair CAPE COD BAY TILAPIA FILLETS with a generous serving of non-starchy vegetables and a whole grain for a balanced meal.
Bake, grill, or pan-sear the fillets with herbs and spices for a flavorful, low-fat preparation method.
Consider flaking cooked tilapia into salads or tacos as a lean protein alternative to chicken or beef.
Thaw frozen fillets properly in the refrigerator overnight or under cold running water to ensure even cooking and food safety.
Things to keep in mind
The ingredient list for CAPE COD BAY TILAPIA FILLETS includes carbon monoxide, which is used to retain moisture and maintain the fish's natural color. While approved for use in fish products, some consumers may prefer products without this additive. Tilapia is a fish, and as such, it is an allergen for individuals with fish allergies. Consumers with known fish allergies should avoid this product. There are no other significant additives or common allergens declared that would warrant specific cautions for the general population.
Yes, CAPE COD BAY TILAPIA FILLETS are considered a healthy choice, scoring 68/100. They are an excellent source of lean protein (18.58g per 100g) and are very low in fat, saturated fat, and sodium. This makes them a beneficial component of a balanced diet, especially for those looking to increase protein intake without adding excessive calories or unhealthy fats.
How does CAPE COD BAY TILAPIA FILLETS compare to other fish brands?
Compared to other frozen fish brands like Gorton's or High Liner, CAPE COD BAY TILAPIA FILLETS are generally a more minimally processed option if comparing plain fillets to breaded or seasoned varieties. While specific nutritional profiles vary by product, these fillets offer a straightforward lean protein source without added breading or sauces that can increase sodium and fat. It's always best to check the nutrition label of specific products for direct comparison.
What is carbon monoxide used for in these fillets?
The carbon monoxide listed in the ingredients is used as a processing aid to help the tilapia retain its moisture and maintain a fresh, pinkish color. This is a common practice in the seafood industry and is generally recognized as safe. It does not significantly alter the nutritional content of the fish.
What is a recommended portion size for CAPE COD BAY TILAPIA FILLETS?
A recommended portion size for CAPE COD BAY TILAPIA FILLETS is typically around 4 ounces (113g), which is the serving size indicated. This amount provides a substantial 21g of protein and is a reasonable portion for most adults as part of a balanced meal. Adjustments can be made based on individual dietary needs and activity levels.
Can CAPE COD BAY TILAPIA FILLETS be used in a low-sodium diet?
Yes, CAPE COD BAY TILAPIA FILLETS are suitable for a low-sodium diet, containing only 35.04mg of sodium per 100g. This makes them a good choice for individuals who need to monitor their sodium intake. When preparing, be mindful of added seasonings or sauces, as these can significantly increase the overall sodium content of your meal.