Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Trader Joe's Breaded Fish Sticks: Longevity analysis

Updated 2026-10-18 · Trader Joe's

Quick answer

Limit Frequency

Trader Joe's breaded fish sticks received a Longevity Score of 62 out of 100 (limit frequency). Lean fish protein, but refined breading, seed/canola oils, and added sugar lower the whole-food quality. Strengths include lean alaska pollock provides protein, moderate protein per serving, and low sugar and saturated fat per serving, while main considerations include refined enriched flour breading, canola and sunflower oils in coating, and multiple refined starch and flour ingredients.

Longevity Score 62/100

What helped the score?

  • Lean Alaska pollock provides protein
  • Moderate protein per serving
  • Low sugar and saturated fat per serving

What held the score back?

  • Refined enriched flour breading
  • Canola and sunflower oils in coating
  • Multiple refined starch and flour ingredients

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Trader Joe's Breaded Fish Sticks
Category
Seafood
GTIN / UPC
00000000989671
Serving size
112 g (1 portion (112 g))
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

Trader Joe's

Breaded Fish Sticks

Limit Frequency

KarbCoach Recommendation

Limit Frequency

Lean fish protein, but refined breading, seed/canola oils, and added sugar lower the whole-food quality.

What Stands Out

High Protein

14g protein

28% DV

Low Fiber

2g fiber

7% DV

Refined Grains

Enriched wheat flour

Added Sweetener

Sugar

Contains Seed Oils

Expeller pressed canola oil

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Lean Alaska pollock provides protein
  • Moderate protein per serving
  • Low sugar and saturated fat per serving

Key Concerns

  • Refined enriched flour breading
  • Canola and sunflower oils in coating
  • Multiple refined starch and flour ingredients
  • Added sugar and natural flavor present

Ingredient Signals

Primary protein

Alaska pollock

Whole-food ingredients

Alaska pollock fish

Processing signals

Breaded and formed fish portionsEnriched wheat flourModified wheat starchPollock protein added

Additives

Natural flavorYeastModified wheat starch

Seed oils

Expeller pressed canola oilSunflower oil

Added sweeteners

Sugar

Ingredients

Ingredient list

ALASKA POLLOCK, WATER, UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), WHEAT FLOUR, EXPELLER PRESSED CANOLA OIL, MODIFIED WHEAT STARCH, CONTAINS 2% OR LESS OF SALT, SUGAR, SUNFLOWER OIL, YEAST, NATURAL FLAVOR, POLLOCK PROTEIN. CONTAINS WHEAT, POLLOCK.

Formulations can vary — check the package label for the final word.

Macronutrients

Calories

220

11% DV

Total Carbs

17g

6% DV

Protein

14g

28% DV

Saturated Fat

1g

5% DV

Fiber

2g

7% DV

Net Carbs

15g

5% DV

Sugar

1g

Added Sugar

1g

2% DV

Total Fat

11g

14% DV

Sodium

220mg

10% DV

Unsaturated Fat

10g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories22011% DV
Total Carbs17g6% DV
Protein14g28% DV
Saturated Fat1g5% DV
Fiber2g7% DV
Net Carbs15g5% DV
Sugar1g—
Added Sugar1g2% DV
Total Fat11g14% DV
Sodium220mg10% DV
Unsaturated Fat10g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Supportive

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.

    A supportive signal: Lower net carbs (15g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (1g)

    See more for this goal

  • GLP-1 Eating Support

    Supportive

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.

    A supportive signal: Higher protein (14g)

    See more for this goal

  • Low Sugar Lifestyle

    Mixed

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener signals (Sugar)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Supportive

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.

    A supportive signal: Helpful protein (14g)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Useful energy (220 kcal)

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Trader Joe's Breaded Fish Sticks highly processed?

Food Integrity lists processing level as Moderately processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Trader Joe's Breaded Fish Sticks shows about 2g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Trader Joe's Breaded Fish Sticks: 1g added sugar per serving; sweetener signals include Sugar. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Lean Alaska pollock provides protein; Moderate protein per serving; Low sugar and saturated fat per serving.

What prevented a perfect Longevity Score?

Key concerns noted include: Refined enriched flour breading; Canola and sunflower oils in coating; Multiple refined starch and flour ingredients.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same seafood differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Seafood, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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