PACIFIC SURF BASA SWAI FILLET earns a FoodScore of 67/100 (Good), primarily driven by its **high protein content** and minimal processing, making it a solid choice for lean protein intake.
FoodScore: 67/100 (Good) for PACIFIC SURF BASA SWAI FILLET.
Provides 13.27g of protein per 100g, contributing to satiety and muscle maintenance.
Contains sodium tripolyphosphate, a common additive in seafood for moisture retention.
This product is a NOVA class 2 food, indicating it is a minimally processed culinary ingredient.
Best used as a lean protein source in meals, similar to other white fish varieties.
Scores +25 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
13.27g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
150.44mg
7% of Daily Value
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What it brings to the table
Protein (13.3g)+9
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 67
PACIFIC SURF BASA SWAI FILLET achieves a FoodScore of 67 out of 100, placing it in the 'Good' category. This score is largely influenced by its favorable macronutrient profile, particularly its protein content. With 13.27g of protein per 100g serving, it receives a significant bonus in the scoring system. The product is also classified as NOVA class 2, meaning it is a processed culinary ingredient, which contributes positively to its score by indicating minimal processing beyond basic preparation. It contains no added sugar, no fiber, and a moderate amount of total fat at 3.98g per 100g, with only 1.33g of saturated fat. Sodium content is 150.44mg per 100g, which is a reasonable amount for a prepared seafood product. The ingredient list includes SWAI SODIUM TRIPOLYPHOSPHATE, with the sodium tripolyphosphate acting as a moisture retainer, a common practice in frozen fish. Compared to generic unbranded basa, this PACIFIC SURF BASA product maintains a similar nutritional profile, offering a lean protein option without excessive sodium or unhealthy fats.
Health benefits
What the nutrients in pacific surf basa, swai fillet actually do for you, grounded in established dietary science.
Excellent Source of Lean Protein
PACIFIC SURF BASA SWAI FILLET is an excellent source of lean protein, providing 13.27g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including this fish in your diet can help you feel full and satisfied, which may assist with weight management by reducing overall calorie intake. Its low fat content, particularly saturated fat, makes it a heart-healthy protein choice compared to fattier meat options.
Low in Saturated Fat
This product is notably low in saturated fat, with only 1.33g per 100g serving. Diets low in saturated fat are associated with a reduced risk of heart disease and can help maintain healthy cholesterol levels. Choosing PACIFIC SURF BASA SWAI FILLET over foods high in saturated fat, such as red meat or processed snacks, contributes to a balanced dietary pattern that supports cardiovascular health. This makes it a suitable option for individuals monitoring their fat intake.
Minimally Processed Food Choice
Classified as NOVA class 2, PACIFIC SURF BASA SWAI FILLET is a minimally processed culinary ingredient. This means it has undergone little processing beyond basic preparation, such as filleting and freezing, with the addition of sodium tripolyphosphate for quality. Choosing minimally processed foods generally aligns with dietary guidelines that emphasize whole or less altered foods. This product provides a straightforward protein source without the added sugars, unhealthy fats, and excessive sodium often found in highly processed convenience meals.
PACIFIC SURF BASA SWAI FILLET earns a FoodScore of 67/100 (Good), primarily driven by its high protein content and minimal processing, making it a solid choice for lean protein intake.
How to eat it
Basa fillets like PACIFIC SURF BASA are versatile and can be incorporated into various meals. They are typically baked, pan-fried, or grilled and served as a main protein component. A common portion size is around 4 ounces, which aligns with the product's serving size.
Pair with a generous serving of non-starchy vegetables like broccoli or spinach to increase fiber and nutrient intake.
Use light cooking methods such as baking, steaming, or grilling to avoid adding excessive fats.
Season with herbs, spices, and a squeeze of lemon juice to enhance flavor without adding extra sodium.
Consider flaking cooked basa into salads or tacos for a light and protein-rich meal option.
Things to keep in mind
The ingredient list for PACIFIC SURF BASA SWAI FILLET includes sodium tripolyphosphate. This additive is commonly used in seafood products as a humectant to retain moisture and improve texture, especially during freezing and thawing. While generally recognized as safe (GRAS) by the FDA, some individuals sensitive to phosphates might experience mild digestive discomfort with very high intake. For most consumers, the amount present in a typical serving is not a concern. There are no common allergens explicitly declared beyond the fish itself, but individuals with fish allergies should, of course, avoid this product.
PACIFIC SURF BASA SWAI FILLET is a good source of lean protein with a FoodScore of 67/100. It is low in saturated fat and contains no added sugar, making it a beneficial component of a balanced diet. Its nutritional profile supports overall health, particularly for those looking to increase their protein intake without excessive fat.
How does PACIFIC SURF BASA compare to other fish brands?
Compared to other frozen white fish brands, PACIFIC SURF BASA SWAI FILLET offers a similar nutritional profile, providing lean protein and low fat. For example, it's comparable to Gorton's or Mrs. Paul's plain baked fish fillets in terms of basic macronutrients, though specific additives may vary. It stands out for its minimal processing (NOVA 2) and solid protein content.
What is sodium tripolyphosphate and why is it in this product?
Sodium tripolyphosphate is a food additive used to retain moisture and improve the texture of seafood, especially frozen fish like basa. It helps prevent the fish from drying out during cooking and thawing. It is generally considered safe for consumption in the amounts typically found in food products.
What is a recommended portion size for PACIFIC SURF BASA?
A recommended portion size for PACIFIC SURF BASA SWAI FILLET is 4 ounces (approximately 113g), which provides about 15g of protein. This aligns with general dietary guidelines for a single serving of protein in a meal. Adjust portion sizes based on your individual dietary needs and calorie goals.
Can PACIFIC SURF BASA be part of a weight loss diet?
Yes, PACIFIC SURF BASA can be a good choice for a weight loss diet due to its high protein content and low calorie count (87.96 calories per 100g). Protein helps promote satiety, which can reduce overall calorie intake. Pairing it with vegetables and whole grains can create a filling and nutritious meal.