Filo nutrition, glycemic index, calories, net carbs & more
Phyllo dough
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for 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)
Insulin index ⓘ
N/A
Calories
299
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
50.7 grams
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)
Vitamin B1
Net carbs
Carbs
Iron
Sodium
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 Net carbs, Carbs, Iron, and Sodium.
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.
Mineral coverage chart
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:
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 A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
1.47 g
Monounsaturated Fat:
3.149 g
Polyunsaturated fat:
0.923 g
Fiber content ratio for Filo
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 |
| Net carbs | N/A | 18% | 50.7g |
1.1 times less than Chocolate
|
| 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 | N/A | 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% | 87% | 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 | N/A | 43% | 3.15g |
3.1 times less than Avocado
|
| Polyunsaturated fat | N/A | 47% | 0.92g |
51.1 times less than Walnut
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 299
% Daily Value*
9%
Total Fat
6g
5%
Saturated Fat 1g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
Infographic link
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.