Is Fish Sticks Ultra Processed?
Yes — Ultra-Processed
Yes, fish sticks are ultra-processed (Level 4). Like chicken nuggets, they use reformed minced fish (typically pollock or cod) combined with binders, coated in a complex breading, and par-fried in industrial oils.
Key Findings
- •Standard fish sticks use minced fish blocks reformed into shapes, not whole fish fillets
- •Sodium tripolyphosphate allows up to 10% added water weight, inflating the apparent value
- •Premium fillet-based fish sticks with simple breading (fish, flour, breadcrumbs, oil) exist at Level 2-3
Why Is Fish Sticks Ultra-Processed?
Fish stick manufacturing begins with frozen fish blocks made from minced pollock or cod. These blocks are sawed into rectangular portions, which is why all fish sticks have that uniform shape despite being made from a naturally irregular animal. The fish is combined with sodium tripolyphosphate (a moisture-retention agent that also makes the fish feel firmer) and often textured soy protein as a filler. The breading system is typically three layers: a pre-dust of modified wheat starch, a batter containing methylcellulose and leavening, and an outer crumb coating with added coloring. One overlooked detail: sodium tripolyphosphate allows manufacturers to add up to 10% water weight that consumers pay fish prices for.
Fish Sticks Processing Level Distribution
How 612 fish sticks products break down by processing level:
Average ingredient count: 26.4 · Average nutrition score: 6.1/10
Fish Sticks Brand Comparison
Comparing the least to most processed fish sticks products in our database:
| Product | Brand | Level | Score | Ingredients |
|---|---|---|---|---|
| Fish Sticks | Gorton's | Processing Level: 1 out of 4 - Minimally Processed | 2.0 | 3 |
| Fish Sticks | Gorton's | Processing Level: 1 out of 4 - Minimally Processed | 2.0 | 3 |
| Fish Sticks | Ian's | Processing Level: 2 out of 4 - Processed | 4.0 | 8 |
| Gorton's Fish Sticks, 90 Count, 51 Oz | Gorton's | Processing Level: 2 out of 4 - Processed | 4.0 | 8 |
| Fish Sticks | Ian's | Processing Level: 2 out of 4 - Processed | 4.0 | 7 |
| Fish Sticks | Gorton's | Processing Level: 2 out of 4 - Processed | 4.0 | 8 |
| Fish Sticks | Gortons | Processing Level: 2 out of 4 - Processed | 4.0 | 7 |
| Fish Sticks | Gortons | Processing Level: 2 out of 4 - Processed | 4.0 | 7 |
| Fish Sticks | Gorton's | Processing Level: 2 out of 4 - Processed | 4.0 | 10 |
| Fish Sticks | Gorton's | Processing Level: 2 out of 4 - Processed | 4.0 | 8 |
How to Read Fish Sticks Labels
- 1
Check whether the fish is "minced" or "fillet" — fillet-based fish sticks are significantly less processed
- 2
Sodium tripolyphosphate (STPP) indicates water has been added to increase product weight
- 3
Look for short ingredient lists — some premium brands use just fish, breadcrumbs, and oil
- 4
Yellow 5 or annatto in the breading is a cosmetic additive to simulate a golden-fried appearance
Frequently Asked Questions
Are fish sticks real fish?
Yes, they contain real fish (usually Alaskan pollock or cod), but it is minced and reformed from frozen blocks rather than cut from whole fillets. The fish content in standard brands ranges from 50-65% of the product by weight, with the rest being breading and additives.
Are fish sticks worse than chicken nuggets?
From a processing standpoint, they are comparable (both Level 4). Fish sticks often have slightly simpler formulations because fish protein binds more easily than chicken, requiring fewer binding agents.
What fish sticks are least processed?
Look for brands listing "cod fillet" or "pollock fillet" as the first ingredient rather than "minced fish." Dr. Praeger and some Trader Joe's varieties use whole fillets with simpler breading systems.