GARDEIN GOLDEN FISHLESS FILETS score 44/100 (Poor) primarily due to its classification as an ultra-processed food, despite providing some protein and fiber.
FoodScore: 44/100 (Poor), indicating a low nutritional density.
Contains 8.3g of protein per 100g, contributing positively to satiety.
High sodium content at 375mg per 100g, a factor to monitor for heart health.
Classified as NOVA 4, meaning it is an ultra-processed food.
Can be a convenient plant-based option when paired with whole foods to balance the meal.
Scores +2 points above the other category average (42/100 across 979 foods).
Fiber
2.1g
8% of Daily Value
Protein
8.33g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
375mg
16% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
Protein (8.3g)+4
−
What holds it back
Sodium (375mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 44
GARDEIN GOLDEN FISHLESS FILETS received a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score is significantly impacted by its classification as a NOVA 4 ultra-processed food, which incurs a substantial penalty. While the product does offer some nutritional benefits, these are outweighed by the processing level and other factors. Per 100g, it provides 8.3g of protein, earning a bonus, and 2.1g of fiber, also contributing positively to the score. However, the sodium content at 375mg per 100g results in a penalty. The ingredient list includes canola oil and enriched wheat flour, common in processed foods, and a range of stabilizers like methylcellulose and xanthan gum. Compared to a generic unbranded fish filet, which would typically be minimally processed and offer a higher protein-to-calorie ratio with lower sodium, this GARDEIN product presents a less favorable nutritional profile.
Health benefits
What the nutrients in gardein golden fishless filets actually do for you, grounded in established dietary science.
Source of Plant-Based Protein
GARDEIN GOLDEN FISHLESS FILETS provide 8.3 grams of protein per 100g serving. This can be a valuable contribution for individuals following a plant-based diet, helping them meet their daily protein needs. Protein is essential for muscle repair and growth, and for producing enzymes and hormones. Including this product as part of a meal can help increase overall protein intake without consuming animal products.
Contains Dietary Fiber
With 2.1 grams of fiber per 100g, these fishless filets offer a modest amount of dietary fiber. Fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While not a primary source, this fiber content is a positive aspect, especially when considering many processed foods contain very little fiber.
Convenient Plant-Based Alternative
For those seeking convenient plant-based meal options, GARDEIN GOLDEN FISHLESS FILETS serve as an accessible choice. They can simplify meal preparation for individuals aiming to reduce meat consumption or adhere to a vegetarian or vegan diet. The product's formulation, including soy protein concentrate, provides a meat-like texture and flavor, making it an easy substitute in various recipes.
GARDEIN GOLDEN FISHLESS FILETS score 44/100 (Poor) primarily due to its classification as an ultra-processed food, despite providing some protein and fiber.
How to eat it
GARDEIN GOLDEN FISHLESS FILETS are typically consumed as a main protein component in a meal, often baked or fried. A common serving size is two pieces, which can be part of a quick lunch or dinner. They are designed to be a convenient alternative to traditional fish.
Pair with a large serving of steamed or roasted vegetables to increase fiber and micronutrient intake.
Serve with a whole grain like quinoa or brown rice instead of white bread or fries to add complex carbohydrates.
Consider using them in a 'fish' taco with fresh salsa and avocado for a more balanced meal.
Be mindful of added sauces or condiments, as they can significantly increase sodium and calorie content.
Things to keep in mind
Individuals with allergies to soy or wheat should avoid GARDEIN GOLDEN FISHLESS FILETS, as both are prominent ingredients in the product. The ingredient list also includes methylcellulose and xanthan gum, which are common thickeners and stabilizers. While generally recognized as safe, some individuals with sensitive digestive systems may experience mild discomfort from these ingredients. The product's sodium content of 375mg per 100g is moderate, but those monitoring sodium intake for blood pressure management should account for this, especially if consuming larger portions or pairing with other high-sodium foods.
GARDEIN GOLDEN FISHLESS FILETS received a FoodScore of 44/100 (Poor). While they offer plant-based protein and some fiber, their classification as an ultra-processed food and moderate sodium content contribute to a lower nutritional score. They can be part of a balanced diet when consumed in moderation and paired with nutrient-dense whole foods.
How does GARDEIN GOLDEN FISHLESS FILETS compare to actual fish?
Compared to a generic unbranded white fish filet, GARDEIN GOLDEN FISHLESS FILETS are significantly more processed (NOVA 4). Real fish typically offers a higher protein-to-calorie ratio, lower sodium, and beneficial omega-3 fatty acids naturally, without the need for added DHA algal oil. For example, a cod filet would generally have a much higher FoodScore.
What is 'textured vegetable protein product' in these filets?
The 'textured vegetable protein product' in GARDEIN GOLDEN FISHLESS FILETS is primarily soy protein concentrate. This ingredient is used to provide the protein content and contribute to the product's texture, mimicking the fibrous structure of meat or fish. It's a common component in many plant-based meat alternatives.
What is a reasonable portion size for these fishless filets?
A reasonable portion size is typically two pieces, as indicated by the manufacturer's serving size. This provides 8.3g of protein and 2.1g of fiber per 100g. To maintain a balanced meal, it's advisable to complement this portion with generous servings of vegetables and whole grains.
Are these filets suitable for someone with celiac disease?
No, GARDEIN GOLDEN FISHLESS FILETS are not suitable for individuals with celiac disease or gluten sensitivity. The ingredient list clearly states 'enriched wheat flour' and 'wheat gluten', indicating the presence of wheat, which contains gluten.
Do these fishless filets contain omega-3s?
The ingredient list includes 'DHA algal oil', which is a source of omega-3 fatty acids. However, the nutritional information per 100g lists 0g of omega-3. This suggests the amount present is either negligible or not a significant source in the stated serving size. For a reliable source of omega-3s, other foods or supplements might be more effective.