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.
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 60