Birds eye fish fingers are a popular frozen food item that many people enjoy as an easy and convenient meal or snack. However, there are often questions around how healthy these processed fish products really are. In this article, we will examine the nutritional profile of birds eye fish fingers, looking at the calories, macronutrients, vitamins, and minerals they contain. We will also explore some of the key ingredients used and if there are any concerns around additives or preservatives. Finally, we will compare birds eye fish fingers to fresh fish and other protein sources, and provide some guidance on how they can fit into a balanced diet if enjoyed in moderation.
Nutritional profile of birds eye fish fingers
The main type of fish used in birds eye fish fingers is pollock. Pollock is a white, flaky fish that is relatively low in fat. According to the nutritional label, a typical 85g serving (3 fish fingers) contains:
- Calories: 140kcal
- Protein: 12g
- Carbohydrates: 16g
- Fat: 4.5g
- Saturated Fat: 1g
- Sodium: 320mg
So in terms of macronutrients, birds eye fish fingers provide a decent protein content, along with some carbohydrates from the batter coating. The fat content is relatively low, with most coming from healthier unsaturated fats. The sodium content per serving is moderate.
Looking deeper at some of the vitamins and minerals:
- Vitamin B12: 15% RDA
- Selenium: 20% RDA
- Calcium: 2% RDA
- Iron: 4% RDA
Fish are a great source of certain nutrients like vitamin B12 and selenium. Despite the processing, birds eye fish fingers still provide good amounts of these nutrients. But they are lower in calcium and iron due to the batter coating diluting the fish. Overall though, the vitamin and mineral profile is reasonable for a processed food item.
Ingredients in birds eye fish fingers
Taking a close look at the ingredients list can give us some more insights into the nutrition and health impacts of birds eye fish fingers:
- Fish (typically pollock) – provides protein and healthy fats
- Wheat flour – provides carbohydrates and some protein
- Water – adds moisture
- Vegetable oil – adds some polyunsaturated fat
- Starches – thicken the batter
- Salt – for flavor, but also increases sodium
- Spices and herbs – extra flavor
- Raising agents – help the batter expand when cooked
When choosing processed foods, it’s best to aim for those with simpler, more recognizable ingredients. Birds eye fish fingers have a fairly straightforward list with the fish first. There are no artificial flavors, colors or preservatives. The salt content could potentially be reduced, but overall the ingredients are reasonable quality.
Nutritional comparison to fresh fish
Comparing birds eye fish fingers to fresh fish fillets can give us some indication of how the processing affects the nutritional quality. Let’s look at a serving of crumbed frozen fish fingers versus fresh grilled pollock fillets:
Nutrient | Birds Eye Fish Fingers (85g) | Fresh Pollock Fillet (85g) |
---|---|---|
Calories | 140kcal | 105kcal |
Protein | 12g | 23g |
Fat | 4.5g | 1g |
Sodium | 320mg | 60mg |
Selenium | 20% RDA | 50% RDA |
Vitamin B12 | 15% RDA | 80% RDA |
The fresh fish has more protein, less fat and sodium, and higher levels of nutrients like selenium and B12. This is because processing and crumbing reduces the protein density, adds carbohydrate coating, increases salt content, and can degrade some heat sensitive nutrients. However, the differences are not enormous. Birds eye fish fingers still provide reasonable nutritional value, though fresh fillets are healthier.
Comparison to other frozen fish products
There are other processed frozen fish options besides regular fish fingers, which may offer some nutritional advantages:
- Omega-3 fish fingers – contain fish high in omega-3 like salmon. Better fat profile.
- Wholegrain fish fingers – the coating has more fiber and nutrients vs. regular white flour.
- Lower salt fish fingers – contain at least 25% less sodium than regular versions.
- Gluten-free fish fingers – use gluten-free crumbs for people with intolerance.
Check the nutrition labels and ingredients when comparing products. The version with the highest protein, lowest salt and most recognizable ingredients is generally the healthiest option.
Comparison to other protein sources
It can also be useful to compare birds eye fish fingers to some other protein-rich foods:
Food (85g serving) | Calories | Protein | Fat | Sodium |
---|---|---|---|---|
Birds Eye Fish Fingers | 140kcal | 12g | 4.5g | 320mg |
Skinless chicken breast | 130kcal | 26g | 2g | 65mg |
Lean beef mince | 180kcal | 18g | 9g | 105mg |
Firm tofu | 95kcal | 10g | 5g | 15mg |
While birds eye fish fingers provide a good protein punch, lean meats like chicken breast offer superior protein content and less saturated fat. Plant proteins like tofu are also lower in saturated fat and sodium. Fish fingers can be part of a varied protein intake, but shouldn’t dominate the diet.
The verdict on birds eye fish fingers
When enjoyed in moderation as part of a balanced diet, birds eye fish fingers can provide a quick and convenient source of protein, along with some healthy fats and key nutrients found in fish. While not as nutritious as fresh fish, they are still a reasonably healthy option that is preferable over things like fried take-away fish or fish coated in very heavy batter.
Some tips for making birds eye fish fingers a healthier choice include:
- Compare nutrition labels and choose versions lower in salt and higher in protein
- Eat with plenty of vegetables and whole grains to balance out the meal
- Stick to recommended serving sizes instead of overeating
- Combine with other lean protein foods like chicken, tofu or beans
Overall, enjoyed as part of a varied diet alongside plenty of whole foods, birds eye fish fingers can contribute valuable nutrients and provide a quick protein fix a few times per week.
Frequently asked questions
Are birds eye fish fingers healthy for kids?
In moderation, fish fingers are a reasonably healthy option to include for kids as part of a balanced diet. The protein, omega-3 fats and vitamins support growth and development. Choose versions made with whole grains and lower sodium, serve along with vegetables, and limit to 1-2 servings per week.
Are frozen fish fingers as healthy as fresh fish?
Fresh fish is more nutrient dense, but frozen fish fingers still provide protein, healthy fats and important nutrients like B12 and selenium. Choose versions with minimal added salt and coatings high in whole grains for extra benefits.
Should you bake or fry birds eye fish fingers?
Baking avoids the extra calories from frying oil. Opt for oven baked birds eye fish fingers to make the healthiest choice. Grilling or air-frying are also healthier cooking methods compared to deep frying.
Are birds eye omega-3 fish fingers better for you?
Omega-3 versions provide extra benefits thanks to fish high in these healthy unsaturated fats, like salmon. They support heart health, brain function and child development. But check they are still relatively low in sodium and other additives.
Can you eat birds eye fish fingers raw?
Raw frozen fish fingers could contain bacteria that cause food poisoning. Always cook fish fingers thoroughly until piping hot throughout before eating. Steaming, baking, grilling or frying are safe cooking methods.
Conclusion
Birds eye fish fingers can contribute protein, healthy fats and nutrients like vitamin B12 to the diet when consumed in moderation as part of a balanced eating pattern. While fresh fish is more nutritious, fish fingers still offer a convenient source of protein and several benefits. Compare products to choose options lower in salt and fat, and higher in protein and fiber. Enjoy fish fingers a couple of times a week as part of a varied diet for the healthiest approach.