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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

Important nutritional characteristics for Fillet

Fillet
Glycemic index ⓘ Gi values are taken from various scientific sources. 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 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 )
Calories
290
90% Potassium
90% Vitamin B1
90% Phosphorus
89% Vitamin B3
89% Vitamin B2
Explanation: The given food contains more Potassium than 90% of foods. Note that this food itself is richer in Potassium 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)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

0

Check out similar food or compare with current

Macronutrients chart

23% 18% 9% 45% 5%
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 100g
Calories 290
% Daily Value*
28%
Total Fat 18g
14%
Saturated Fat 3g
Trans Fat g
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
ok
details
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Fillet nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 29% 75% 17% 193% 53% 64% 39% 309% 0% 6% 45%
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: 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 56%
Selenium
1 µg
TOP 82%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
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: 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 A
0 IU
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Fat type information

2.849% 4.376% 9.332%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g

Fiber content ratio for Fillet

0.8% 6.1% 2.1%
Sugar: 0.8 g
Fiber: 6.1 g
Other: 2.1 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 15% 31% 290kcal 6.2 times more than Orange
Sugar 0% 68% 0.8g 11.2 times less than Coca-Cola
Fiber 24% 16% 6.1g 2.5 times more than Orange
Calcium 10% 23% 95mg 1.3 times less than Milk
Iron 25% 37% 2mg 1.3 times less than Beef
Magnesium 5% 50% 23mg 6.1 times less than Almond
Phosphorus 64% 10% 450mg 2.5 times more than Chicken meat
Potassium 18% 10% 600mg 4.1 times more than Cucumber
Sodium 21% 21% 490mg Equal to White Bread
Zinc 13% 47% 1.4mg 4.5 times less than Beef
Copper 103% 17% 0.93mg 6.5 times more than Shiitake
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 92% 10% 1.1mg 4.1 times more than Pea
Vitamin B2 69% 11% 0.9mg 6.9 times more than Avocado
Vitamin B3 75% 11% 12mg 1.3 times more than Turkey meat
Vitamin B6 115% 13% 1.5mg 12.6 times more than Oat
Folate 26% 24% 102µg 1.7 times more than Brussels sprout
Vitamin B12 175% 19% 4.2µg 6 times more than Pork
Vitamin K 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

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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