Vegetarian fillets
FDC 169068fillet (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 60 · -3 vs Legumes & beans medianThis meat-alternative vegetarian fillet scores 60 of 100, a Good band showing 33rd of 60 in legumes and beans, just under the category median of 63. Built from plant protein, it delivers 46% of the daily value for protein per 100 grams, with vitamin E at 23% and dietary fiber at 22%.
Designed to be pan-fried or baked like a cutlet, a single fillet, about 85 grams, works as a straightforward meat substitute alongside vegetables or in a sandwich. It is flagged high in sodium at 490 mg per 100 g, and cooked tempeh scores higher on this list for anyone looking for a less processed plant protein in the same category.
See how this score is calculated, build a plate around vegetarian fillets, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | 14% |
| Total fat | 18 g | 23% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 490 mg | 21% |
| Carbohydrate | 9 g | 3% |
| Dietary fiber | 6.1 g | 22% |
| Sugars | 0.8 g | |
| Protein | 23 g | 46% |
| Potassium | 600 mg | 13% |
| Calcium | 95 mg | 7% |
| Iron | 2 mg | 11% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 3.5 mg | 23% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | 12% |
| Total fat | 15 g | 20% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 0 mg | 0% |
| Sodium | 417 mg | 18% |
| Carbohydrate | 7.7 g | 3% |
| Dietary fiber | 5.2 g | 19% |
| Sugars | 0.68 g | |
| Protein | 20 g | 39% |
| Potassium | 510 mg | 11% |
| Calcium | 81 mg | 6% |
| Iron | 1.7 mg | 9% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.9 mg | 20% |
Source: USDA FoodData Central · Public domain
FDC 169068Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Peanuts, all types, rawDensity 61 vs 60Tempeh, cookedDensity 63 vs 60Tofu yogurtDensity 63 vs 60Original analysis by NutriVerdict
In the kitchen and how to use it
Vegetarian fillets are a meat-analog product, typically soy-based, shaped and seasoned to resemble a cutlet or fillet, and prepared much like the meat they're standing in for: pan-fried, baked, or grilled, then served with a sauce or gravy, tucked into a sandwich, or plated alongside vegetables and a starch. The texture is firmer and denser than tofu, closer to a cutlet, and it takes on the flavor of whatever marinade or sauce it's cooked in, which makes it a flexible stand-in wherever a recipe calls for a breaded or sauced cutlet.
Keep vegetarian fillets refrigerated or frozen as packaged, and cook according to the product's instructions, usually a quick pan-fry or bake until heated through and lightly browned on the outside. At 290 calories per 85g fillet, they're a plant-based protein to build a meal around, providing 23g of protein per 100g, about 46% of the Daily Value, along with 6.1g of fiber, 23% for vitamin E, and 13% of the Daily Value for potassium. Sodium is moderate at 490mg per 100g, worth factoring in if pairing with an already salty sauce or side dish, and unlike a raw cutlet the fillets need no trimming, portioning, or bone removal before cooking.
Frequently asked questions about vegetarian fillets
How many calories are in vegetarian fillets?
They have 290 calories per fillet (85g serving), which is also 290 calories per 100g.
Are vegetarian fillets a good source of protein?
Yes, they provide 23g of protein per 100g, about 46% of the Daily Value, comparable to many meat cutlets.
How are vegetarian fillets typically cooked?
They're usually pan-fried, baked, or grilled like a meat cutlet, then served with a sauce, in a sandwich, or alongside vegetables.