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Vegetarian fish fillet Calories
Plant-based processed protein product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Vegetarian fish fillet has 190 calories. It contains 14 g of carbs, 13 g of protein, 9 g of fat and 3 g of fiber. Its 140 mg of Phosphorus covers 20% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Vegetarian fish fillet Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
14g
· 5% DV
Protein
13g
· 26% DV
Fat
9g
· 12% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 28% · Fat 42%
Vegetarian fish fillet nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 3 g | 11% |
| Protein | 13 g | 26% |
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 Medium Vegetarian fish fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 190 kcal |
| 1 piece (small) | 70 g | 133 kcal |
| 100 g | 100 g | 190 kcal |
| 1 cup (chopped) | 130 g | 247 kcal |
| 1 piece (large) | 140 g | 266 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 2 piece (double) | 200 g | 380 kcal |
| 1 serving (large) | 220 g | 418 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Vegetarian fish fillet
What is a vegetarian fish fillet made from?
A vegetarian fish fillet is made from plant-based ingredients shaped and seasoned to resemble a fish portion. Soy and gluten are present in this product; the exact protein, coating, and seasoning mix can differ between brands.
How do you cook a vegetarian fish fillet?
Cook a vegetarian fish fillet in a pan, oven, or air fryer if the package allows. Follow the package directions for the best texture, and make sure the centre is thoroughly hot before serving, especially when cooking it from frozen.
Does a vegetarian fish fillet taste like fish?
A vegetarian fish fillet is usually seasoned to evoke fish, but it does not taste exactly like fish. Its flavour and texture depend on the brand and preparation; lemon, herbs, or a suitable sauce can complement it.
Can you make fish and chips with a vegetarian fish fillet?
Yes, a vegetarian fish fillet can stand in for the fish in fish and chips. Cook it until crisp according to its package directions, then serve with chips, peas, and lemon; it will not have the same flavour as battered fish.
Is a vegetarian fish fillet vegan?
Not necessarily. A vegetarian fish fillet is plant-based in style, but some versions may contain egg or dairy ingredients, so the product’s ingredient list determines whether it is vegan.
Can you cook a vegetarian fish fillet in an air fryer?
Yes, most vegetarian fish fillets can be air-fried if their packaging permits it. Arrange the pieces in a single layer and turn them partway through so they brown evenly; use the package instructions for the time and temperature.
Is a vegetarian fish fillet healthy?
A vegetarian fish fillet provides plant protein, but it is also an ultra-processed product. It can fit into a varied eating pattern, while beans, lentils, or tofu are less processed choices for regular meals.
Can you use a vegetarian fish fillet in tacos?
Yes, a vegetarian fish fillet works well in tacos. Cook it until crisp, break it into pieces, and add cabbage, salsa, and lime; keep wet toppings separate until serving to help the coating stay crunchy.
Can you freeze a vegetarian fish fillet?
Yes, you can freeze a vegetarian fish fillet, but avoid refreezing it if it was sold frozen and has already thawed. For cooked leftovers, cool them promptly, store them in a sealed container, and reheat until hot throughout.
What can you serve with a vegetarian fish fillet?
Serve a vegetarian fish fillet with chips, roasted vegetables, salad, or rice. A lemony dressing or tartar-style sauce adds a familiar fish-supper pairing; choose a suitable sauce if you want the whole meal to remain plant-based.
Vegetarian fish fillet Vitamins & Minerals
Vitamins
Biotin
3µg · 10% DV
B3
1.4mg · 9% DV
Vitamin K
9µg · 8% DV
Vitamin E
1.1mg · 7% DV
Minerals
Phosphorus
140mg · 20% DV
Sodium
420mg · 18% DV
Manganese
0.35mg · 15% DV
Copper
0.12mg · 13% DV
Potassium ⭐
230mg · 7% DV
Vegetarian fish fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetarian fish fillet
To burn the 190 calories in 100 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 Vegetarian fish fillet?
Vegetarian fish fillet is a plant-protein product shaped and seasoned in the style of a fish fillet, without fish meat. It offers a convenient alternative for people who want a fish-like option while choosing a meat-free meal; ingredients and flavour vary by brand.
Its texture is usually tender with a lightly flaky bite. Heat it in a pan or oven and serve with lemon, salad or potatoes. It works in a sandwich or as the centrepiece of a simple dinner, alongside vegetables or grains. With 13 g of protein per 100 g, it can add substance to a vegetarian plate. For a lighter meal, bake it rather than frying and pair it with plenty of vegetables.
How Nutritious Is Vegetarian fish fillet?
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 Vegetarian fish fillet 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 Vegetarian fish fillet Contain Allergens?
Contains these allergens:
Which Diets Is Vegetarian fish fillet Good For?
Vegan
— Not 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
Vegetarian fish fillet Fat Profile
SATURATED
1.1g
MONOUNSATURATED
3g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.