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Fillet nutrition, glycemic index, calories and serving size

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

Fillet nutrition infographic

Fillet nutrition infographic
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Important nutritional characteristics for Fillet

Fillet
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
0 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
13.5 (acidic )
Calories
290
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
0 Steak Steak
0 Chicken meat Chicken meat
0 Meat Meat

Check out similar food or compare with current

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 ? g 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 µg of 10 µg 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%
Folate, total: 102 µg of 400 µg 26%
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%
Folate, total
102 µg
TOP 24%
Vitamin E
3.45 µg
TOP 38%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Folic acid (B9)
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

Fiber content / ratio for Fillet

Sugars: 0.8 g
Fiber: 6.1 g

All nutrients for Fillet per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 55% 17% 23g 8.2 times more than Broccoli
Fats 28% 18% 18g 1.9 times less than Cheese
Carbs 3% 51% 9g 3.1 times less than Rice
Calories 11% 31% 290kcal 6.2 times more than Orange
Sugars 1% 68% 0.8g 11.2 times less than Coca-Cola
Fiber 16% 16% 6.1g 2.5 times more than Orange
Calcium 10% 23% 95mg 1.3 times less than Milk
Iron 11% 37% 2mg 1.3 times less than Beef
Magnesium 6% 50% 23mg 6.1 times less than Kidney bean
Phosphorus 64% 10% 450mg 2.5 times more than Chicken meat
Potassium 13% 10% 600mg 4.1 times more than Cucumber
Sodium 20% 21% 490mg Equal to White Bread
Zinc 13% 47% 1.4mg 4.5 times less than Beef
Copper 0% 17% 0.93mg 6.5 times more than Shiitake
Vitamin A 0% 100% 0IU N/A
Vitamin E 23% 38% 3.45mg 2.4 times more than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 73% 10% 1.1mg 4.1 times more than Pea
Vitamin B2 53% 11% 0.9mg 6.9 times more than Avocado
Vitamin B3 60% 11% 12mg 1.3 times more than Turkey meat
Vitamin B6 75% 13% 1.5mg 12.6 times more than Oat
Folate, total 26% 24% 102µg 1.7 times more than Brussels sprout
Vitamin B12 70% 19% 4.2µg 6 times more than Pork
Vitamin K 0% 100% 0µg N/A
Folic acid (B9) 0% 100% 0µg N/A
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 14% 39% 2.85g 2.1 times less than Beef
Monounsaturated Fat 0% 35% 4.38g 2.2 times less than Avocado
Polyunsaturated fat 0% 12% 9.33g 5.1 times less than Walnut

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.