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Fillet nutrition chart, glycemic index and rich nutrients

Vegetarian fillets
*all the values are displayed for the amount of 100 grams

What is Fillet rich in: TOP 5 nutrients.

Fillet
richer than 90% foods
richer than 90% foods
richer than 90% foods
richer than 89% foods
richer than 89% foods
90% Potassium
90% Vitamin B1
90% Phosphorus
89% Vitamin B3
89% Vitamin B2
Explanation: This food contains more Potassium than 90% of foods. More importantly, although there are several foods (10%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin B1, Phosphorus, Vitamin B3 and Vitamin B2

Fillet Glycemic index (GI)

0
Similar food data
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Macronutrients chart

Protein:
Daily Value: 46%
23 g of 50 g
46%
Fats:
Daily Value: 28%
18 g of 65 g
28%
Carbs:
Daily Value: 3%
9 g of 300 g
3%
Water:
Daily Value: 2%
45 g of 2,000 g
2%
Other:
5 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 290
% Daily Value*
28%
Total Fat 18g
15%
Saturated Fat 3g
Trans Fat g
0%
Cholesterol 0mg
20%
Sodium 490mg
3%
TotalCarbohydrate 9g
24%
Dietary Fiber 6g
Total Sugars 1g
Includes 1g Added Sugars
Protein 23g
Vitamin D 0mcg 0%

Calcium 95mg 10%

Iron 2mg 11%

Potassium 600mg 17%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 95 mg of 1,000 mg 10%
Iron: 2 mg of 18 mg 11%
Magnesium: 23 mg of 400 mg 6%
Phosphorus: 450 mg of 1,000 mg 45%
Potassium: 600 mg of 3,500 mg 17%
Sodium: 490 mg of 2,400 mg 20%
Zinc: 1.4 mg of 15 mg 9%
Copper: 0.925 mg of 2 mg 46%
Manganese: mg of 2 mg 0%
Selenium: 1 µg of 70 µg 1%
Choline: 82 mg of 550 mg 15%

Mineral chart - relative view

Potassium
600 mg
TOP 10%
Phosphorus
450 mg
TOP 10%
Copper
0.925 mg
TOP 17%
Sodium
490 mg
TOP 21%
Calcium
95 mg
TOP 23%
Iron
2 mg
TOP 37%
Zinc
1.4 mg
TOP 47%
Magnesium
23 mg
TOP 50%
Choline
82 mg
TOP 56%
Selenium
1 mg
TOP 82%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 3.45 mg of 20 mg 17%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 1.1 mg of 2 mg 73%
Vitamin B2: 0.9 mg of 2 mg 53%
Vitamin B3: 12 mg of 20 mg 60%
Vitamin B5: mg of 10 mg 0%
Vitamin B6: 1.5 mg of 2 mg 75%
Vitamin B12: 4.2 µg of 6 µg 70%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B1
1.1 µg
TOP 10%
Vitamin B3
12 µg
TOP 11%
Vitamin B2
0.9 µg
TOP 11%
Vitamin B6
1.5 µg
TOP 13%
Vitamin B12
4.2 µg
TOP 19%
Vitamin E
3.45 µg
TOP 38%
Vitamin A
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Fat type information

Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.