Fish Substitutes: Nutrition Facts and Calories

Fish substitutes are plant-based or alternative products designed to offer a similar experience to traditional fish or seafood. These items may be made from ingredients like vegetables, legumes, soy, or other plant proteins. They can be a versatile option for those seeking to diversify their protein sources or reduce their consumption of animal products. When choosing fish substitutes, checking the Nutrition Facts label is helpful. Pay attention to the sodium content; the FDA recommends a Daily Value of 2,300 milligrams for most adults. Also, review the amount of saturated fat. The Dietary Guidelines for Americans (2025-2030) suggest keeping saturated fat intake to less than 10% of daily calories. While less common in savory items, check for added sugars, as the DGA recommends no amount of added sugars, with a practical limit of 10 grams per meal. The ingredient list can also show the primary protein sources and whether whole foods are featured prominently. All values are shown per 100 g so products can be compared.