OCEANKIST TILAPIA FILLET scores 68/100, a 'Good' rating, primarily driven by its high protein content and minimal processing.
OCEANKIST TILAPIA FILLET earns a FoodScore of 68/100, indicating a good nutritional choice.
This product is a strong source of protein, providing 20.44g per 100g serving.
With 0g of added sugar and 53.01mg of sodium per 100g, it is low in these components.
As a NOVA class 2 food, it is considered minimally processed, similar to generic tilapia fillets.
It offers a versatile, lean protein option suitable for various meal preparations.
Scores +26 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
20.44g
41% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
53.01mg
2% of Daily Value
+
What it brings to the table
Protein (20.4g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
OCEANKIST TILAPIA FILLET achieves a FoodScore of 68 out of 100, placing it in the 'Good' category. This score is largely attributed to its favorable macronutrient profile and minimal processing. The product receives a significant bonus for its high protein content, supplying 20.44g per 100g, which is a key factor in its positive evaluation. Furthermore, as a NOVA class 2 food, consisting solely of TILAPIA, it is considered a processed culinary ingredient, reflecting very little industrial alteration beyond basic preparation like filleting. This minimal processing contributes an additional 8 points to its score. The product contains 0g of added sugar and a low amount of sodium at 53.01mg per 100g, avoiding common penalties found in many other packaged foods. While it provides some iron (4% DV), it is not a significant source of other micronutrients like calcium, potassium, or vitamins D, B12, folate, C, or A. Compared to generic unbranded tilapia fillets, OCEANKIST TILAPIA FILLET maintains a similar nutritional profile, as both are naturally lean protein sources with minimal processing.
Health benefits
What the nutrients in oceankist tilapia fillet actually do for you, grounded in established dietary science.
Excellent Source of Lean Protein
OCEANKIST TILAPIA FILLET is an excellent source of lean protein, providing 20.44g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including sufficient protein in meals can help manage appetite and maintain muscle mass, especially important for active individuals or those managing weight. The protein in this product is easily digestible and can contribute to a balanced diet without adding excessive fat or calories.
Low in Saturated Fat and Sodium
This product is notably low in saturated fat, with only 0.44g per 100g, and contains no trans fat. Diets low in saturated and trans fats are associated with maintaining cardiovascular health. Additionally, OCEANKIST TILAPIA FILLET has a low sodium content of 53.01mg per 100g, making it a suitable option for individuals monitoring their sodium intake. Choosing foods naturally low in sodium allows for greater control over seasoning during meal preparation.
Minimally Processed Whole Food
Composed solely of TILAPIA, this product is a NOVA class 2 food, indicating it is a processed culinary ingredient. This means it has undergone minimal processing, primarily physical separation and preparation, without the addition of unhealthy fats, sugars, or artificial ingredients. Consuming minimally processed foods like this can help reduce the intake of additives and support a diet rich in whole, nutrient-dense options, aligning with general dietary guidelines for overall health and wellness.
OCEANKIST TILAPIA FILLET scores 68/100, a 'Good' rating, primarily driven by its high protein content and minimal processing.
How to eat it
Tilapia fillets are a versatile and quick-cooking protein, commonly baked, pan-fried, grilled, or broiled. A typical serving size is around 4 ounces (113g), providing a substantial amount of protein for a main meal. It's a popular choice for weeknight dinners due to its mild flavor and ease of preparation.
Pair OCEANKIST TILAPIA FILLET with a generous serving of non-starchy vegetables like broccoli or spinach and a complex carbohydrate such as quinoa or brown rice for a balanced meal.
Enhance the flavor and nutrient profile by seasoning with fresh herbs, lemon juice, and a small amount of healthy fats like olive oil, rather than heavy sauces.
Consider baking or grilling the fillets to avoid adding extra fats from frying, making it a lighter and healthier preparation method.
Use cooked tilapia in fish tacos with shredded cabbage and a light yogurt-based sauce, or flake it into salads for an added protein boost.
Things to keep in mind
OCEANKIST TILAPIA FILLET is a straightforward product with a simple ingredient list: TILAPIA. As such, there are few specific cautions related to additives or processing. The primary consideration for consumers is the presence of fish, which is a common allergen. Individuals with fish allergies must avoid this product. There are no added sugars, artificial sweeteners, colors, or preservatives to be concerned about. The product is naturally low in sodium, so it does not pose a risk for individuals monitoring their sodium intake. Overall, for those without a fish allergy, this product is a nutritionally sound choice with minimal concerns.
Yes, OCEANKIST TILAPIA FILLET is considered a healthy choice, scoring 68/100 on FoodScore. It is an excellent source of protein, low in saturated fat and sodium, and contains no added sugars. Its simple ingredient list and minimal processing contribute to its positive nutritional profile.
How does OCEANKIST TILAPIA FILLET compare to other fish brands?
OCEANKIST TILAPIA FILLET is comparable to other plain, unseasoned tilapia fillets from brands like Gorton's or High Liner. Its nutritional value is similar, offering a lean protein source with minimal fat and sodium. The key difference often lies in sourcing and preparation methods, but the raw nutritional content is generally consistent across plain tilapia products.
What is the significance of 'TILAPIA' being the only ingredient?
Having 'TILAPIA' as the sole ingredient means this product is a whole, minimally processed food. This indicates that no additional ingredients like preservatives, flavorings, or fillers have been added, which often contribute to lower nutritional quality in other products. It allows consumers to have full control over what they add during cooking.
What is a recommended portion size for OCEANKIST TILAPIA FILLET?
A recommended portion size for OCEANKIST TILAPIA FILLET is 4 ounces (approximately 113g), which is the standard serving size. This provides over 20 grams of protein and keeps calorie intake moderate. Adjusting portion sizes based on individual dietary needs and activity levels is always advisable.
Can OCEANKIST TILAPIA FILLET be frozen?
Yes, OCEANKIST TILAPIA FILLET is typically sold frozen and can be stored in the freezer for extended periods. Always check the packaging for specific 'best by' dates and storage instructions. Proper thawing in the refrigerator overnight or under cold running water is recommended before cooking to ensure food safety and quality.