DR. PRAEGER'S Lightly Breaded Tilapia Fillets received a FoodScore of 49/100 (Decent), primarily driven by its protein content and classification as an ultra-processed food.
This product has a FoodScore of 49/100, indicating a decent nutritional profile.
A serving provides 12.5g of protein, contributing significantly to daily needs.
The NOVA 4 classification means it is an ultra-processed food.
Compared to generic whole-grain options, this product offers a different nutrient balance.
Consider portion control, as one fillet provides 171.88 calories.
Scores +2 points above the grain category average (47/100 across 2269 foods).
Fiber
2.3g
8% of Daily Value
Protein
12.5g
25% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
188.28mg
8% of Daily Value
+
What it brings to the table
Fiber (2.3g)+1
Protein (12.5g)+8
−
What holds it back
Ultra-processed (NOVA 4)-10
Why it scores 49
DR. PRAEGER'S Lightly Breaded Tilapia Fillets achieved a FoodScore of 49 out of 100. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product provides a notable 12.5g of protein per 100g, which is a significant bonus. It also contains 2.3g of fiber, contributing a small but positive amount. However, a primary factor influencing the score is its classification as NOVA class 4, indicating it is an ultra-processed food, which incurs a penalty of 10 points. While the product contains 0g of added sugar and a moderate 188.28mg of sodium per 100g, the presence of expeller pressed canola oil and a breading made with unbleached wheat flour, corn starch, and sugar contributes to its processed nature. Compared to a generic whole-grain equivalent, this product offers a different macro-nutrient profile, with higher protein from the tilapia but also the added processing from the breading and oil.
Health benefits
What the nutrients in dr. praeger's lightly breaded tilapia fillets actually do for you, grounded in established dietary science.
Source of Protein
DR. PRAEGER'S Lightly Breaded Tilapia Fillets are a good source of protein, providing 12.5g per 100g. Protein is an essential macronutrient that supports muscle maintenance and growth, and contributes to satiety. Including adequate protein in meals can help manage hunger and support overall body function. This product can be a convenient way to add protein to a meal.
Contains Dietary Fiber
This product offers 2.3g of fiber per 100g. While not a high-fiber food, this amount contributes to daily fiber intake. Dietary fiber is important for digestive health and can help regulate blood sugar levels. Incorporating foods with some fiber, even in smaller amounts, can support a balanced diet. The fiber content primarily comes from the breading ingredients.
Low in Saturated Fat
DR. PRAEGER'S Lightly Breaded Tilapia Fillets are relatively low in saturated fat, with only 0.78g per 100g. Limiting saturated fat intake is generally recommended for cardiovascular health. This product can fit into a dietary pattern focused on reducing saturated fat, especially when compared to some other breaded and fried protein options. The total fat content is 7.03g per 100g, with most being unsaturated.
DR. PRAEGER'S Lightly Breaded Tilapia Fillets received a FoodScore of 49/100 (Decent), primarily driven by its protein content and classification as an ultra-processed food.
How to eat it
DR. PRAEGER'S Lightly Breaded Tilapia Fillets are typically consumed as a main protein component of a meal. They are often baked or pan-fried and served with side dishes. A common portion is one fillet, which provides 171.88 calories and 12.5g of protein. These fillets offer a convenient option for a quick meal.
Pair with a generous serving of non-starchy vegetables like broccoli or spinach to increase fiber and micronutrient intake.
Serve alongside a whole grain, such as brown rice or quinoa, to create a balanced meal with complex carbohydrates.
Consider baking or air-frying the fillets instead of pan-frying to potentially reduce the overall fat content from added oils.
Use a light sauce or a squeeze of lemon to enhance flavor without adding excessive sodium or calories.
Things to keep in mind
This product is classified as NOVA class 4, meaning it is ultra-processed. Ultra-processed foods often contain ingredients that are not typically used in home cooking, such as various forms of sugar, oils, fats, and food additives. The ingredient list includes unbleached wheat flour, which means this product contains wheat, a common allergen. Individuals with celiac disease or gluten sensitivity should avoid this product. While the sodium content is moderate at 188.28mg per 100g, those monitoring sodium intake should still consider their overall meal composition. There are no artificial colors or preservatives listed in the ingredients.
Is DR. PRAEGER'S Lightly Breaded Tilapia Fillets healthy?
DR. PRAEGER'S Lightly Breaded Tilapia Fillets received a FoodScore of 49/100, which is considered 'Decent'. It offers a good amount of protein (12.5g per 100g) and is low in saturated fat. However, it is classified as an ultra-processed food due to its formulation, which impacts its overall nutritional score.
How does DR. PRAEGER'S Lightly Breaded Tilapia Fillets compare to other frozen fish products?
Compared to some other frozen breaded fish products, such as Gorton's Crispy Battered Fish Fillets, DR. PRAEGER'S offers a comparable protein content and a similar level of processing. However, specific nutrient profiles can vary, so it's always recommended to check the nutrition facts label for direct comparisons, especially regarding sodium and fat content.
What is 'expeller pressed canola oil' and is it a concern?
Expeller pressed canola oil is a type of vegetable oil extracted using mechanical pressure rather than chemical solvents. Canola oil is generally low in saturated fat and a source of unsaturated fats. While it's a processed ingredient, it's not typically considered a major health concern for most individuals in moderation.
What is a reasonable portion size for these tilapia fillets?
The declared serving size is one fillet, which provides 171.88 calories, 12.5g of protein, and 7.03g of total fat. This is a reasonable portion for a single meal's protein component. Adjusting portion sizes should be based on individual dietary needs and calorie goals.
Can these fillets be prepared in an air fryer?
Yes, DR. PRAEGER'S Lightly Breaded Tilapia Fillets can typically be prepared in an air fryer. This method can result in a crispy texture with potentially less added oil compared to pan-frying. Always follow the package instructions for specific cooking times and temperatures to ensure proper doneness.