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Filo nutrition, glycemic index, calories, and serving size

Phyllo dough
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Filo

Filo
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.
38 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 sheet dough (19 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.
4.2 (acidic )
Calories
299
84% Vitamin B1
81% Carbs
81% Iron
79% Sodium
78% Vitamin B2
Explanation: The given food contains more Vitamin B1 than 84% of foods. Note that this food itself is richer in Vitamin B1 than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Iron, Sodium, and Vitamin B2.

Filo 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.

38

Check out similar food or compare with current

Macronutrients chart

8% 6% 53% 33% 2%
Protein:
Daily Value: 14%
7.1 g of 50 g
14%
Fats:
Daily Value: 9%
6 g of 65 g
9%
Carbs:
Daily Value: 18%
52.6 g of 300 g
18%
Water:
Daily Value: 2%
32.6 g of 2,000 g
2%
Other:
1.7 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 299
% Daily Value*
9%
Total Fat 6g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
21%
Sodium 483mg
18%
Total Carbohydrate 53g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 7g
Vitamin D 0mcg 0%

Calcium 11mg 1%

Iron 3mg 38%

Potassium 74mg 2%

*
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

Filo nutrition infographic

Filo nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 121% 11% 33% 7% 63% 14% 34% 63% 128% 4%
Calcium: 11 mg of 1,000 mg 1%
Iron: 3.21 mg of 8 mg 40%
Magnesium: 15 mg of 420 mg 4%
Phosphorus: 75 mg of 700 mg 11%
Potassium: 74 mg of 3,400 mg 2%
Sodium: 483 mg of 2,300 mg 21%
Zinc: 0.49 mg of 11 mg 4%
Copper: 0.101 mg of 1 mg 11%
Manganese: 0.476 mg of 2 mg 21%
Selenium: 23.3 µg of 55 µg 42%
Choline: 6.9 mg of 550 mg 1%

Mineral chart - relative view

Iron
3.21 mg
TOP 19%
Sodium
483 mg
TOP 21%
Manganese
0.476 mg
TOP 38%
Selenium
23.3 µg
TOP 41%
Copper
0.101 mg
TOP 52%
Zinc
0.49 mg
TOP 70%
Phosphorus
75 mg
TOP 70%
Magnesium
15 mg
TOP 73%
Calcium
11 mg
TOP 74%
Potassium
74 mg
TOP 88%
Choline
6.9 mg
TOP 89%

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% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.08 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.541 mg of 1 mg 45%
Vitamin B2: 0.341 mg of 1 mg 26%
Vitamin B3: 4.073 mg of 16 mg 25%
Vitamin B5: 0.302 mg of 5 mg 6%
Vitamin B6: 0.03 mg of 1 mg 2%
Folate: 88 µg of 400 µg 22%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.5 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B1
0.541 mg
TOP 16%
Vitamin B2
0.341 mg
TOP 22%
Folate
88 µg
TOP 25%
Vitamin B3
4.073 mg
TOP 41%
Vitamin K
2.5 µg
TOP 62%
Vitamin B5
0.302 mg
TOP 73%
Vitamin B6
0.03 mg
TOP 88%
Vitamin E
0.08 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 95% 56% 53% 54% 23% 36% 62% 48% 69%
Tryptophan: 88 mg of 280 mg 31%
Threonine: 194 mg of 1,050 mg 18%
Isoleucine: 246 mg of 1,400 mg 18%
Leucine: 490 mg of 2,730 mg 18%
Lysine: 158 mg of 2,100 mg 8%
Methionine: 126 mg of 1,050 mg 12%
Phenylalanine: 359 mg of 1,750 mg 21%
Valine: 286 mg of 1,820 mg 16%
Histidine: 159 mg of 700 mg 23%

Fat type information

1.47% 3.149% 0.923%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g

Fiber content ratio for Filo

1.9% 50.52%
Sugar: 0.18 g
Fiber: 1.9 g
Other: 50.52 g

All nutrients for Filo per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 17% 53% 7.1g 2.5 times more than Broccoli
Fats 9% 47% 6g 5.6 times less than Cheese
Carbs 18% 19% 52.6g 1.9 times more than Rice
Calories 15% 30% 299kcal 6.4 times more than Orange
Sugar 0% 74% 0.18g 49.8 times less than Coca-Cola
Fiber 8% 38% 1.9g 1.3 times less than Orange
Calcium 1% 74% 11mg 11.4 times less than Milk
Iron 40% 19% 3.21mg 1.2 times more than Beef
Magnesium 4% 73% 15mg 9.3 times less than Almond
Phosphorus 11% 70% 75mg 2.4 times less than Chicken meat
Potassium 2% 88% 74mg 2 times less than Cucumber
Sodium 21% 21% 483mg Equal to White Bread
Zinc 4% 70% 0.49mg 12.9 times less than Beef
Copper 11% 52% 0.1mg 1.4 times less than Shiitake
Vitamin E 1% 88% 0.08mg 18.3 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 45% 16% 0.54mg 2 times more than Pea
Vitamin B2 26% 22% 0.34mg 2.6 times more than Avocado
Vitamin B3 25% 41% 4.07mg 2.4 times less than Turkey meat
Vitamin B5 6% 73% 0.3mg 3.7 times less than Sunflower seed
Vitamin B6 2% 88% 0.03mg 4 times less than Oat
Folate 22% 25% 88µg 1.4 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 2% 62% 2.5µg 40.6 times less than Broccoli
Tryptophan 0% 80% 0.09mg 3.5 times less than Chicken meat
Threonine 0% 83% 0.19mg 3.7 times less than Beef
Isoleucine 0% 83% 0.25mg 3.7 times less than Salmon
Leucine 0% 82% 0.49mg 5 times less than Tuna
Lysine 0% 88% 0.16mg 2.9 times less than Tofu
Methionine 0% 81% 0.13mg 1.3 times more than Quinoa
Phenylalanine 0% 80% 0.36mg 1.9 times less than Egg
Valine 0% 83% 0.29mg 7.1 times less than Soybean
Histidine 0% 82% 0.16mg 4.7 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 7% 53% 1.47g 4 times less than Beef
Monounsaturated Fat 0% 43% 3.15g 3.1 times less than Avocado
Polyunsaturated fat 0% 47% 0.92g 51.1 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/172791/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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