Fillet nutrition: calories, carbs, GI, protein, fiber, fats
Vegetarian fillets
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Fillet
| Glycemic index ⓘ Fillet can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods | 0 (low) |
| Calories ⓘ Calories per 100-gram serving | 290 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2.9 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 fillet (85 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 13.5 (acidic) |
Phosphorus ⓘHigher in Phosphorus content than 90% of foods
Potassium ⓘHigher in Potassium content than 90% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 90% of foods
Vitamin B2 ⓘHigher in Vitamin B2 content than 89% of foods
Vitamin B3 ⓘHigher in Vitamin B3 content than 89% of foods
Fillet calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 290 | |
| Calories in 1 fillet | 247 | 85 g |
Fillet Glycemic index (GI)
Fillet can be considered as a 0 glycemic index food as it does not have carbs. Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
Mineral coverage chart
Calcium:
95 mg of 1,000 mg
10%
Iron:
2 mg of 8 mg
25%
Magnesium:
23 mg of 420 mg
5%
Phosphorus:
450 mg of 700 mg
64%
Potassium:
600 mg of 3,400 mg
18%
Sodium:
490 mg of 2,300 mg
21%
Zinc:
1.4 mg of 11 mg
13%
Copper:
0.925 mg of 1 mg
103%
Manganese:
0 mg of 2 mg
0%
Selenium:
1 µg of 55 µg
2%
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 55%
Selenium
1 µg
TOP 82%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
3.45 mg of 15 mg
23%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
1.1 mg of 1 mg
92%
Vitamin B2:
0.9 mg of 1 mg
69%
Vitamin B3:
12 mg of 16 mg
75%
Vitamin B5:
0 mg of 5 mg
0%
Vitamin B6:
1.5 mg of 1 mg
115%
Folate:
102 µg of 400 µg
26%
Vitamin B12:
4.2 µg of 2 µg
175%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
1.1 mg
TOP 10%
Vitamin B3
12 mg
TOP 11%
Vitamin B2
0.9 mg
TOP 11%
Vitamin B6
1.5 mg
TOP 13%
Vitamin B12
4.2 µg
TOP 19%
Folate
102 µg
TOP 24%
Vitamin E
3.45 mg
TOP 38%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
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
Fat type information
Saturated Fat:
2.849 g
Monounsaturated Fat:
4.376 g
Polyunsaturated fat:
9.332 g
Fiber content ratio for Fillet
Sugar:
0.8 g
Fiber:
6.1 g
Other:
2.1 g
All nutrients for Fillet per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 290kcal | 15% | 31% |
6.2 times more than Orange
|
| Protein | 23g | 55% | 17% |
8.2 times more than Broccoli
|
| Fats | 18g | 28% | 18% |
1.9 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 2.9g | N/A | 63% |
18.7 times less than Chocolate
|
| Carbs | 9g | 3% | 51% |
3.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2mg | 25% | 37% |
1.3 times less than Beef broiled
|
| Calcium | 95mg | 10% | 23% |
1.3 times less than Milk
|
| Potassium | 600mg | 18% | 10% |
4.1 times more than Cucumber
|
| Magnesium | 23mg | 5% | 50% |
6.1 times less than Almond
|
| Sugar | 0.8g | N/A | 68% |
11.2 times less than Coca-Cola
|
| Fiber | 6.1g | 24% | 16% |
2.5 times more than Orange
|
| Copper | 0.93mg | 103% | 17% |
6.5 times more than Shiitake
|
| Zinc | 1.4mg | 13% | 47% |
4.5 times less than Beef broiled
|
| Phosphorus | 450mg | 64% | 10% |
2.5 times more than Chicken meat
|
| Sodium | 490mg | 21% | 21% |
Equal to White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 3.45mg | 23% | 38% |
2.4 times more than Kiwifruit
|
| Selenium | 1µg | 2% | 82% | |
| Vitamin B1 | 1.1mg | 92% | 10% |
4.1 times more than Pea raw
|
| Vitamin B2 | 0.9mg | 69% | 11% |
6.9 times more than Avocado
|
| Vitamin B3 | 12mg | 75% | 11% |
1.3 times more than Turkey meat
|
| Vitamin B6 | 1.5mg | 115% | 13% |
12.6 times more than Oat
|
| Vitamin B12 | 4.2µg | 175% | 19% |
6 times more than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 102µg | 26% | 24% |
1.7 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 2.85g | 14% | 39% |
2.1 times less than Beef broiled
|
| Monounsaturated Fat | 4.38g | N/A | 35% |
2.2 times less than Avocado
|
| Polyunsaturated fat | 9.33g | N/A | 12% |
5.1 times less than Walnut
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 290
% Daily Value*
28%
Total Fat
18g
14%
Saturated Fat 3g
0%
Cholesterol 0mg
21%
Sodium 490mg
3%
Total Carbohydrate
9g
24%
Dietary Fiber
6g
Total Sugars g
Includes ? g Added Sugars
Protein
23g
Vitamin D
0mcg
0%
Calcium
95mg
10%
Iron
2mg
25%
Potassium
600mg
18%
*
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
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Fillet nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.