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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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
4.2 (acidic )
Calories
299
84% Vitamin B1
81% Carbs
81% Iron
79% Sodium
78% Vitamin B2
Explanation: This food contains more Vitamin B1 than 84% of foods. More importantly, although there are several foods (16%) which contain more Vitamin B1, this food itself is rich in Vitamin B1 more than it is in any other nutrient. Similarly it is relatively rich in Carbs, Iron, Sodium and Vitamin B2

Filo Glycemic index (GI)

38
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Filo nutrition infographic

Filo nutrition infographic
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Check out similar food or compare with current

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 299
% Daily Value*
9%
Total Fat 6g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
20%
Sodium 483mg
18%
TotalCarbohydrate 53g
8%
Dietary Fiber 2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 7g
Vitamin D 0mcg 0%

Calcium 11mg 1%

Iron 3mg 17%

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
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 11 mg of 1,000 mg 1%
Iron: 3.21 mg of 18 mg 18%
Magnesium: 15 mg of 400 mg 4%
Phosphorus: 75 mg of 1,000 mg 8%
Potassium: 74 mg of 3,500 mg 2%
Sodium: 483 mg of 2,400 mg 20%
Zinc: 0.49 mg of 15 mg 3%
Copper: 0.101 mg of 2 mg 5%
Manganese: 0.476 mg of 2 mg 24%
Selenium: 23.3 µg of 70 µg 33%
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 mg
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 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.541 mg of 2 mg 36%
Vitamin B2: 0.341 mg of 2 mg 20%
Vitamin B3: 4.073 mg of 20 mg 20%
Vitamin B5: 0.302 mg of 10 mg 3%
Vitamin B6: 0.03 mg of 2 mg 2%
Folate, total: 88 µg of 400 µg 22%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 2.5 µg of 80 µg 3%
Folic acid (B9): 70 µg of 400 µg 18%

Vitamin chart - relative view

Vitamin B1
0.541 µg
TOP 16%
Vitamin B2
0.341 µg
TOP 22%
Folate, total
88 µg
TOP 25%
Folic acid (B9)
70 µg
TOP 28%
Vitamin B3
4.073 µg
TOP 41%
Vitamin K
2.5 µg
TOP 62%
Vitamin B5
0.302 µg
TOP 73%
Vitamin B6
0.03 µg
TOP 88%
Vitamin E
0.08 µg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

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

Sugars: 0.18 g
Fiber: 1.9 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 12% 30% 299kcal 6.4 times more than Orange
Sugars 0% 74% 0.18g 49.8 times less than Coca-Cola
Fiber 5% 38% 1.9g 1.3 times less than Orange
Calcium 1% 74% 11mg 11.4 times less than Milk
Iron 18% 19% 3.21mg 1.2 times more than Beef
Magnesium 4% 73% 15mg 9.3 times less than Kidney bean
Phosphorus 11% 70% 75mg 2.4 times less than Chicken meat
Potassium 2% 88% 74mg 2 times less than Cucumber
Sodium 20% 21% 483mg Equal to White Bread
Zinc 4% 70% 0.49mg 12.9 times less than Beef
Copper 0% 52% 0.1mg 1.4 times less than Shiitake
Vitamin A 0% 100% 0IU N/A
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 36% 16% 0.54mg 2 times more than Pea
Vitamin B2 20% 22% 0.34mg 2.6 times more than Avocado
Vitamin B3 20% 41% 4.07mg 2.4 times less than Turkey meat
Vitamin B5 3% 73% 0.3mg 3.7 times less than Sunflower seed
Vitamin B6 2% 88% 0.03mg 4 times less than Oat
Folate, total 22% 25% 88µg 1.4 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 3% 62% 2.5µg 40.6 times less than Broccoli
Folic acid (B9) 18% 28% 70µg INF times more than Banana
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 seperately if present) is the USDA's FoodCentral. The exact link of 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.