Are All Fish Fingers UPF? The Ultra-Processed Food Debate Explained

December 31, 2025 •

4 min read

According to the NOVA classification system, which groups food by level of processing, many mass-produced fish fingers are categorised as ultra-processed foods (UPF). However, not all fish fingers are UPF, and the degree of processing varies significantly between different brands and homemade versions.

Quick Summary

This article explores whether all fish fingers are ultra-processed, detailing the NOVA classification system. It explains how to identify UPF ingredients in commercial products and provides a comparison with minimally processed and homemade alternatives.

Key Points

Not all fish fingers are UPF: Homemade or some higher-quality commercial options are not ultra-processed, while many mass-produced versions are.
Check ingredients: A long ingredient list with unfamiliar additives, starches, and emulsifiers is a major indicator of a UPF.
Homemade is the non-UPF option: Making fish fingers from scratch with basic ingredients like fish, flour, egg, and breadcrumbs results in a minimally processed food.
Nova Group 4: Mass-produced fish fingers often fall into the ultra-processed category due to multiple industrial processing steps and cosmetic additives.
Commercial options vary: Some brands use 100% fish fillet and fewer additives than others, offering a less-processed option on the supermarket shelf.
Nutritional differences: UPF fish fingers can be higher in salt, fat, and low-quality vegetable oils, while homemade versions offer higher-quality protein.

Understanding the NOVA Classification System

The Nova classification, developed by Brazilian researchers, categorises foods into four groups based on their level of processing. This system helps consumers understand that processing isn't a simple 'good or bad' binary, but a spectrum.

Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or minimally altered without adding substances like oil, salt, or sugar. Examples include fresh fish fillets, vegetables, and fruit.
Group 2: Processed culinary ingredients. These are substances like oils, sugar, and salt, derived from Group 1 foods, used for preparing and seasoning meals.
Group 3: Processed foods. Products made by combining ingredients from Groups 1 and 2. Examples include simple cheeses, freshly baked bread, and canned fish.
Group 4: Ultra-processed foods (UPFs). These are industrial formulations containing many ingredients, often including additives, flavours, and substances not typically used in home cooking. They are designed to be highly palatable, convenient, and have a long shelf life.

Deconstructing the Commercial Fish Finger

Many commercial fish fingers, particularly those that are mass-produced and cheaper, fall squarely into the Nova Group 4 category. The processing goes far beyond simply freezing fish. These products often involve multiple industrial techniques to create a uniform, durable, and appealing product.

What Makes a Fish Finger Ultra-Processed?

Industrial Ingredients: UPFs often contain ingredients rarely found in a home kitchen. For fish fingers, this might include modified starches, hydrolysed proteins, or vegetable oils that are prone to oxidation during high-temperature manufacturing processes. The binding agents, flavour enhancers, and colouring agents (like turmeric for a golden hue) also contribute to their UPF status.
Reconstituted Fish: While some premium fish fingers use 100% fillet, many cheaper versions use reconstituted or mechanically separated fish. This process, often combined with additives, alters the food matrix and is a hallmark of ultra-processing.
High Fat, Salt, and Sugar: Many commercial varieties are high in fat, salt, and sometimes sugar, which are added to improve flavour and texture. High sodium levels are especially common and are linked to negative health outcomes.
Intensive Processing: The industrial processes involved in forming, binding, breading, and pre-frying the fish fingers are a key part of their ultra-processed designation. This complex series of steps is designed for convenience and market appeal, not simply preservation.

Homemade vs. Commercial: The Crucial Difference

The fundamental difference between a homemade and a commercial fish finger lies in the ingredients and processing. When you make them at home using fresh fish fillet, flour, eggs, and panko breadcrumbs, you are creating a simple, minimally processed food (Nova Group 1 and 2 ingredients combined). There are no industrial additives, artificial flavours, or reconstituted parts. This means homemade fish fingers are not UPF.

How to Choose Less-Processed Fish Fingers

If you can't make them from scratch, informed choices can help reduce UPF intake when buying commercial versions. Reading labels is essential.

Prioritise Fillet: Look for products that state they use 100% fish fillet, not minced or reconstituted fish.
Short and Simple Ingredient List: The fewer and more recognisable the ingredients, the better. Avoid products with multiple emulsifiers, stabilisers, or complex flavourings.
Check the Nutrition Panel: Pay attention to the traffic light labels for salt and fat content. Choose options with lower saturated fat and sodium levels.
Consider Sustainable Sourcing: While not related to processing level, choosing fish from sustainable sources is an ethical and often healthier choice, with higher-quality products frequently using higher-quality ingredients.
Buy Less Processed Alternatives: If you have time, buying frozen fish fillets and baking them can be a quick and easy, non-UPF alternative.

Comparison: Commercial vs. Homemade Fish Fingers


Feature	Commercial Fish Fingers (Often UPF)	Homemade Fish Fingers (Minimally Processed)
Processing Level	Ultra-processed (Nova Group 4). Involves multiple industrial steps like reforming, binding, pre-frying, and adding many additives.	Minimally processed (Nova Group 3). Uses simple culinary techniques with basic ingredients.
Fish Content	Varies widely. Cheaper options may have less than 50% fish content, often reconstituted.	100% fish fillet, chosen for quality and taste.
Ingredient List	Long and complex, featuring industrial additives, stabilisers, and modified starches.	Short and simple, typically just fish, flour, eggs, and breadcrumbs.
Additives	Contains cosmetic additives like emulsifiers, thickeners, and flavour enhancers.	No additives, colours, or flavour enhancers used.
Nutritional Profile	Often higher in salt, fat, and calories; lower in fish content.	Generally lower in saturated fat and sodium, with higher-quality protein.
Cost	Typically cheaper, especially mass-produced options.	Higher cost upfront, but often more nutritious and controlled ingredients.
Flavour	Standardised, designed to be highly palatable (hyper-palatable).	Natural flavour of the fish is the star, with a fresh, homemade taste.

Conclusion: Navigating the Ultra-Processed World

While the convenience of a commercial fish finger is undeniable, the answer to "are all fish fingers UPF?" is no. However, many of the most readily available and cheapest supermarket options are. The key distinction lies in the complexity of their ingredients and the industrial processes used. By understanding the NOVA classification and scrutinising ingredient labels, consumers can make more informed choices, opting for minimally processed commercial versions or making their own to avoid the high levels of processing and additives. Ultimately, a balanced diet that includes fish can be achieved, whether through mindful commercial purchases or simple homemade recipes, without fearing the fish finger entirely. For further reading on the NOVA system and its impact on diet, consult reputable health organisations like the Food Standards Agency.

Frequently Asked Questions

An ultra-processed food is an industrial formulation made mostly or entirely from substances derived from foods, along with additives and flavours not typically found in home kitchens. They undergo extensive processing for convenience and palatability.

Leading brands like Birds Eye are technically classed as ultra-processed according to the NOVA system, primarily due to the number of industrial steps involved. However, they can still be part of a balanced diet when eaten in moderation and alongside other whole foods.

Read the ingredient list. The presence of numerous, complex ingredients—especially additives like emulsifiers, stabilisers, modified starches, and artificial flavourings—indicates a UPF. A shorter list of recognisable ingredients is better.

No. Homemade fish fingers, made with fresh fish fillet, flour, egg, and simple breadcrumbs, are considered minimally processed foods. They do not contain the industrial additives that define UPFs.

The difference lies in the ingredients and manufacturing. Higher-quality commercial options may use 100% fish fillet and fewer additives, whereas cheaper, mass-produced versions often use reconstituted fish and more extensive processing.

Yes, fish fingers can contribute to your weekly fish intake. However, it is advisable to also include fresh or frozen plain fish fillets and oily fish to benefit from a wider range of nutrients.

Yes, fish fingers can be part of a healthy diet in moderation. The key is to check the ingredients, choose less-processed options, and serve them alongside plenty of vegetables and wholegrain carbohydrates.