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
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
Vitamin B1
Carbs
Iron
Sodium
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)
Similar food data
Apple strudel 
Sweet roll 
Waffle 
Filo nutrition infographic
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Macronutrients chart
Protein:
14%
Daily Value: 14%
7.1 g of 50 g
Fats:
9%
Daily Value: 9%
6 g of 65 g
Carbs:
18%
Daily Value: 18%
52.6 g of 300 g
Water:
2%
Daily Value: 2%
32.6 g of 2,000 g
Other:
1.7 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
299
% Daily Value*
9%
Total Fat
6g
5%
Saturated Fat
1g
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
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
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
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.