Vegetarian, fillet
Common food
Photo: Wikipedia
Vegetarian fillet is a plant-based protein product designed to mimic the texture and appearance of a meat fillet, often made from soy, wheat gluten (seitan), or pea protein. It typically has a firm, chewy texture that holds up well to cooking methods like pan-frying, grilling, or baking. Nutritionally, it's a standout for its high protein content (23g per 100g) and significant fiber (6.1g), making it a satisfying and nutrient-dense meat alternative.
Calorie split: 32% protein · 12% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love vegetarian fillet for its remarkable ability to absorb marinades and seasonings, delivering a savory, umami-rich flavor that satisfies cravings for hearty meals. Its meat-like texture makes it a familiar and easy-to-use centerpiece for dishes ranging from stir-fries to 'steaks'.
⚠️ Watch-outs & how to enjoy it better
Some commercial versions can be high in sodium to enhance flavor, which is a consideration for those monitoring blood pressure. As a processed food, it may contain additives or allergens like soy or wheat gluten. To counteract high sodium, look for low-sodium brands or rinse the fillet before cooking. If gluten-sensitive, opt for certified gluten-free varieties made from pea or soy protein.
Key benefits
- Excellent source of complete plant protein for muscle maintenance and satiety.
- High in dietary fiber, supporting digestive health and promoting fullness.
- Low in sugar, making it a suitable option for blood sugar management.
- A versatile meat substitute that reduces reliance on animal products.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technology for creating fibrous, meat-like textures from plant proteins was significantly advanced in the 1960s by the invention of the extruder, which uses heat and pressure to reshape plant proteins.
Full nutrition (USDA data · scales with serving)
| Water | 45.0 g |
| Energy | 290 kcal |
| Protein | 23.0 g |
| Total lipid (fat) | 18.0 g |
| Carbohydrate, by difference | 9.0 g |
| Fiber, total dietary | 6.1 g |
| Total Sugars | 0.80 g |
| Calcium, Ca | 95.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 450 mg |
| Potassium, K | 600 mg |
| Sodium, Na | 490 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.93 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 0.90 mg |
| Niacin | 12.0 mg |
| Vitamin B-6 | 1.5 mg |
| Folate, total | 102 ug |
| Folic acid | 0.00 ug |
| Folate, food | 102 ug |
| Folate, DFE | 102 ug |
| Choline, total | 82.0 mg |
| Vitamin B-12 | 4.2 ug |
| Vitamin B-12, added | 4.2 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 3.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 9.3 g |
| PUFA 18:2 | 8.3 g |
| PUFA 18:3 | 1.0 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Soup, vegetarian vegetable, canned, condensed — USDA does not publish this profile for Vegetarian.
| Tryptophan | 0.01 g |
| Threonine | 0.06 g |
| Isoleucine | 0.08 g |
| Leucine | 0.12 g |
| Lysine | 0.08 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.04 g |
| Valine | 0.08 g |
| Arginine | 0.08 g |
| Histidine | 0.04 g |
| Alanine | 0.08 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.36 g |
| Glycine | 0.06 g |
| Proline | 0.12 g |
| Serine | 0.06 g |
FAQ
Is vegetarian fillet a good source of protein?
Yes, it's an excellent source, providing about 23 grams of protein per 100g, which is comparable to many animal-based fillets.
How should I cook it for the best texture?
For a crispy exterior, pan-fry or bake it with a light coating of oil. For stir-fries, add it near the end to prevent it from becoming too tough.
Is it suitable for a low-carb diet?
With only 9g of carbs per 100g, it can fit into many moderate-carb diets, though very strict ketogenic diets may require checking specific brand macros.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.90 kcal/g · 32% calories from protein · 6.1 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.