Fillet nutrition: calories, carbs, GI, protein, fiber, fats
Vegetarian fillets
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Fillet
| Calories ⓘ Calories for selected serving | 290 kcal |
| 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) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3 grams |
| Default serving size ⓘ Serving sizes are mostly 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)
| Calories for different serving sizes of fillet | 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
10mg of 15mg
69%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
3.3mg of 1mg
275%
Vitamin B2:
2.7mg of 1mg
208%
Vitamin B3:
36mg of 16mg
225%
Vitamin B5:
0mg of 5mg
0%
Vitamin B6:
4.5mg of 1mg
346%
Folate:
306µg of 400µg
77%
Vitamin B12:
13µg of 2µg
525%
Choline:
246mg of 550mg
45%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 46%
23 g of 50 g
23 g (46% of DV )
Fats:
Daily Value: 28%
18 g of 65 g
18 g (28% of DV )
Carbs:
Daily Value: 3%
9 g of 300 g
9 g (3% of DV )
Water:
Daily Value: 2%
45 g of 2,000 g
45 g (2% of DV )
Other:
5 g
5 g
Fat type information
Saturated fat:
2.8 g
Monounsaturated fat:
4.4 g
Polyunsaturated fat:
9.3 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 |
| Vitamin A | 0µg | 0% | 100% | |
| 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 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
|
| Magnesium | 23mg | 5% | 50% |
6.1 times less than Almonds
|
| Calcium | 95mg | 10% | 23% |
1.3 times less than Milk
|
| Potassium | 600mg | 18% | 10% |
4.1 times more than Cucumber
|
| Iron | 2mg | 25% | 37% |
1.3 times less than Beef broiled
|
| 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 E | 3.5mg | 23% | 38% |
2.4 times more than Kiwi
|
| 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 Oats
|
| Vitamin B12 | 4.2µg | 175% | 19% |
6 times more than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 102µg | 26% | 24% |
1.7 times more than Brussels sprouts
|
| Choline | 82mg | 15% | 55% | |
| Saturated fat | 2.8g | 14% | 39% |
2.1 times less than Beef broiled
|
| Monounsaturated fat | 4.4g | N/A | 35% |
2.2 times less than Avocado
|
| Polyunsaturated fat | 9.3g | N/A | 12% |
5.1 times less than Walnut
|
| Caffeine | 0mg | 0% | 100% | |
| 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
|
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 290
% Daily Value*
28%
Total Fat
18g
13%
Saturated Fat 2.8g
0
Trans Fat
0g
0
Cholesterol 0mg
21%
Sodium 490mg
3%
Total Carbohydrate
9g
24%
Dietary Fiber
6.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein
23g
Vitamin D
0mcg
0
Calcium
95mg
9.5%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.