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Filo nutrition: calories, carbs, GI, protein, fiber, fats

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)
Glycemic load 4 (low)
Calories  ⓘ Calories for selected serving 299 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 51 grams
Default serving size  ⓘ Serving sizes are mostly 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)
TOP 16% Vitamin B1 ⓘHigher in Vitamin B1 content than 84% of foods
TOP 18% Net carbs ⓘHigher in Net carbs content than 82% of foods
TOP 19% Carbs ⓘHigher in Carbs content than 81% of foods
TOP 19% Iron ⓘHigher in Iron content than 81% of foods
TOP 21% Sodium ⓘHigher in Sodium content than 79% of foods

Filo calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 299
Calories in 1 oz 85 28.35 g
Calories in 1 sheet dough 57 19 g

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

Filo Glycemic load (GL)

4

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 3.3% 120% 11% 32% 6.5% 63% 13% 34% 62% 127%
Calcium: 33mg of 1,000mg 3.3%
Iron: 9.6mg of 8mg 120%
Magnesium: 45mg of 420mg 11%
Phosphorus: 225mg of 700mg 32%
Potassium: 222mg of 3,400mg 6.5%
Sodium: 1449mg of 2,300mg 63%
Zinc: 1.5mg of 11mg 13%
Copper: 0.3mg of 1mg 34%
Manganese: 1.4mg of 2mg 62%
Selenium: 70µg of 55µg 127%

Mineral chart - relative view

3.2 mg
TOP 19%
483 mg
TOP 21%
0.48 mg
TOP 38%
23 µg
TOP 41%
0.1 mg
TOP 52%
0.49 mg
TOP 70%
75 mg
TOP 70%
15 mg
TOP 73%
11 mg
TOP 74%
74 mg
TOP 88%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 1.6% 0% 0% 135% 79% 76% 18% 6.9% 66% 0% 3.8% 6.3%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E: 0.24mg of 15mg 1.6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 1.6mg of 1mg 135%
Vitamin B2: 1mg of 1mg 79%
Vitamin B3: 12mg of 16mg 76%
Vitamin B5: 0.91mg of 5mg 18%
Vitamin B6: 0.09mg of 1mg 6.9%
Folate: 264µg of 400µg 66%
Vitamin B12: 0µg of 2µg 0%
Choline: 21mg of 550mg 3.8%
Vitamin K: 7.5µg of 120µg 6.3%

Vitamin chart - relative view

0.54 mg
TOP 16%
0.34 mg
TOP 22%
88 µg
TOP 25%
4.1 mg
TOP 41%
2.5 µg
TOP 62%
0.3 mg
TOP 73%
0.03 mg
TOP 88%
0.08 mg
TOP 88%
6.9 mg
TOP 89%
0 IU
TOP 100%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
0 mg
TOP 100%

Macronutrients chart

8% 6% 52% 32% 2%
Protein:
Daily Value: 14%
7.1 g of 50 g
7.1 g (14% of DV )
Fats:
Daily Value: 9%
6 g of 65 g
6 g (9% of DV )
Carbs:
Daily Value: 18%
52.6 g of 300 g
52.6 g (18% of DV )
Water:
Daily Value: 2%
32.6 g of 2,000 g
32.6 g (2% of DV )
Other:
1.7 g
1.7 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 94% 55% 53% 54% 23% 36% 62% 47% 68%
Tryptophan: 264mg of 280mg 94%
Threonine: 582mg of 1,050mg 55%
Isoleucine: 738mg of 1,400mg 53%
Leucine: 1470mg of 2,730mg 54%
Lysine: 474mg of 2,100mg 23%
Methionine: 378mg of 1,050mg 36%
Phenylalanine: 1077mg of 1,750mg 62%
Valine: 858mg of 1,820mg 47%
Histidine: 477mg of 700mg 68%

Fat type information

27% 57% 17%
Saturated Fat: 1.5 g
Monounsaturated Fat: 3.1 g
Polyunsaturated fat: 0.92 g

Fiber content ratio for Filo

4% 96%
Sugar: 0.18 g
Fiber: 1.9 g
Other: 51 g

All nutrients for Filo per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 299kcal 15% 30% 6.4 times more than OrangeOrange
Protein 7.1g 17% 53% 2.5 times more than BroccoliBroccoli
Fats 6g 9% 47% 5.6 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 51g N/A 18% 1.1 times less than ChocolateChocolate
Carbs 53g 18% 19% 1.9 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 15mg 4% 73% 9.3 times less than AlmondsAlmonds
Calcium 11mg 1% 74% 11.4 times less than MilkMilk
Potassium 74mg 2% 88% 2 times less than CucumberCucumber
Iron 3.2mg 40% 19% 1.2 times more than Beef broiledBeef broiled
Sugar 0.18g N/A 74% 49.8 times less than Coca-ColaCoca-Cola
Fiber 1.9g 8% 38% 1.3 times less than OrangeOrange
Copper 0.1mg 11% 52% 1.4 times less than ShiitakeShiitake
Zinc 0.49mg 4% 70% 12.9 times less than Beef broiledBeef broiled
Phosphorus 75mg 11% 70% 2.4 times less than Chicken meatChicken meat
Sodium 483mg 21% 21% Equal to White BreadWhite Bread
Vitamin A 0µg 0% 100%
Vitamin E 0.08mg 1% 88% 18.3 times less than KiwiKiwi
Selenium 23µg 42% 41%
Manganese 0.48mg 21% 38%
Vitamin B1 0.54mg 45% 16% 2 times more than Pea rawPea raw
Vitamin B2 0.34mg 26% 22% 2.6 times more than AvocadoAvocado
Vitamin B3 4.1mg 25% 41% 2.4 times less than Turkey meatTurkey meat
Vitamin B5 0.3mg 6% 73% 3.7 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.03mg 2% 88% 4 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.5µg 2% 62% 40.6 times less than BroccoliBroccoli
Folate 88µg 22% 25% 1.4 times more than Brussels sproutsBrussels sprouts
Saturated Fat 1.5g 7% 53% 4 times less than Beef broiledBeef broiled
Choline 6.9mg 1% 89%
Monounsaturated Fat 3.1g N/A 43% 3.1 times less than AvocadoAvocado
Polyunsaturated fat 0.92g N/A 47% 51.1 times less than WalnutWalnut
Tryptophan 0.09mg 0% 80% 3.5 times less than Chicken meatChicken meat
Threonine 0.19mg 0% 83% 3.7 times less than Beef broiledBeef broiled
Isoleucine 0.25mg 0% 83% 3.7 times less than Salmon rawSalmon raw
Leucine 0.49mg 0% 82% 5 times less than Tuna BluefinTuna Bluefin
Lysine 0.16mg 0% 87% 2.9 times less than TofuTofu
Methionine 0.13mg 0% 81% 1.3 times more than QuinoaQuinoa
Phenylalanine 0.36mg 0% 80% 1.9 times less than EggEgg
Valine 0.29mg 0% 83% 7.1 times less than Soybean rawSoybean raw
Histidine 0.16mg 0% 82% 4.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 299
% Daily Value*
9.2%
Total Fat 6g
6.7%
Saturated Fat 1.5g
0
Trans Fat 0g
0
Cholesterol 0mg
21%
Sodium 483mg
18%
Total Carbohydrate 53g
7.6%
Dietary Fiber 1.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein 7.1g
Vitamin D 0mcg 0

Calcium 11mg 1.1%

Iron 3.2mg 40%

Potassium 74mg 2.2%

*
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

ⓘ  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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
ok

Filo nutrition infographic

Filo 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.

  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.