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Gardein Vegan Fish Filet Calories
Plant-based protein, vegan, omega-3 fortified
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gardein Vegan Fish Filet (60 g) has 138 calories. That works out to 230 calories per 100 g. It contains 14.4 g of carbs, 6 g of protein, 6 g of fat and 1.8 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Gardein Vegan Fish Filet Nutrition Facts
Selected: 1 piece (medium) · 60 g
138
KCAL / 60G
Carbs
14.4g
· 5% DV
Protein
6g
· 12% DV
Fat
6g
· 8% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 18% · Fat 40%
Gardein Vegan Fish Filet nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 6 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Gardein Vegan Fish Filet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 138 kcal |
| 1 piece (small) | 40 g | 92 kcal |
| 1 piece (thin) | 50 g | 115 kcal |
| 1 piece (thick) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 2 piece (large) | 120 g | 276 kcal |
| 1 serving (large) | 120 g | 276 kcal |
| 3 piece (jumbo) | 180 g | 414 kcal |
| 1 pack (whole) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Gardein Vegan Fish Filet
How do you cook Gardein Vegan Fish Filet?
You can cook Gardein Vegan Fish Filet in an oven, skillet, or air fryer. Follow the package directions for the method you choose, and cook until the coating is crisp and the centre is thoroughly heated.
What is Gardein Vegan Fish Filet made of?
Gardein Vegan Fish Filet is a breaded, plant-based alternative to fish, made with plant proteins rather than fish. Ingredients can vary by product and market, so consult the ingredient list on your package for the exact recipe.
Does Gardein Vegan Fish Filet contain real fish?
No, Gardein Vegan Fish Filet is made without fish; plant-based ingredients are used to imitate a fish fillet. It is designed for people seeking a fish alternative, but anyone with a fish allergy should still review the package’s manufacturing statements.
Can you cook Gardein Vegan Fish Filet in an air fryer?
Yes, Gardein Vegan Fish Filet can be cooked in an air fryer. Arrange the pieces in a single layer and use the package’s air-fryer directions, checking that the centre is hot before serving.
Does Gardein Vegan Fish Filet taste like fish?
Gardein Vegan Fish Filet is designed to resemble the flavour and crisp coating of a breaded fish fillet, but it does not taste or feel exactly like fish. Lemon, tartar sauce, or sandwich toppings can complement it.
Is Gardein Vegan Fish Filet a good source of omega-3?
Gardein Vegan Fish Filet is fortified with omega-3, meaning omega-3 is added to the product. The amount and source can vary, so use the package’s nutrition and ingredient information to see what your particular product provides.
Can you cook Gardein Vegan Fish Filet from frozen?
If your Gardein Vegan Fish Filet is sold frozen, it can generally be cooked without thawing first. Follow the package directions, since cooking times differ by method, and avoid refreezing thawed pieces unless the package says it is safe.
How is Gardein Vegan Fish Filet different from a real fish fillet?
Gardein Vegan Fish Filet uses plant proteins instead of fish meat and is typically breaded. Its flavour, texture, and nutrition differ from those of fish, so it is a plant-based substitute rather than an exact replacement.
How should you store Gardein Vegan Fish Filet after opening?
Keep leftover Gardein Vegan Fish Filet sealed in the freezer after opening if it is still frozen. Refrigerate cooked or thawed pieces promptly rather than leaving them at room temperature, and follow the package’s storage guidance.
What can you serve with Gardein Vegan Fish Filet?
Gardein Vegan Fish Filet pairs well with chips, roasted potatoes, coleslaw, or a green salad. For a fish-style sandwich, serve a cooked filet in a bun with lettuce, pickles, and tartar-style sauce.
Gardein Vegan Fish Filet Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B1
0.07mg · 6% DV
B5
0.24mg · 5% DV
B3
0.72mg · 5% DV
Minerals
Sodium
252mg · 11% DV
Phosphorus
48mg · 7% DV
Copper
0.05mg · 6% DV
Manganese
0.09mg · 4% DV
Potassium ⭐
72mg · 2% DV
Gardein Vegan Fish Filet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gardein Vegan Fish Filet
To burn the 138 calories in 1 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Gardein Vegan Fish Filet?
Gardein Vegan Fish Filet is a packaged, plant-based alternative made to resemble a fish fillet; it contains no fish and is fortified with omega-3. Follow the pack directions for cooking.
Once cooked, it can have a crisp outside and tender centre. Serve it as a quick main with chips and peas, tuck it into a sandwich, or pair it with salad and lemon. It provides plant-based protein, with 10 g of protein and 3 g of fibre per 100 g. It suits vegan meals and can be part of a lighter plate when baked and served with vegetables rather than paired with fried sides.
How Nutritious Is Gardein Vegan Fish Filet?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Gardein Vegan Fish Filet Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Gardein Vegan Fish Filet Contain Allergens?
Contains these allergens:
Which Diets Is Gardein Vegan Fish Filet Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gardein Vegan Fish Filet Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.