Vegetarian fillets are formed soy protein with binders and oils. Per 100 g: 290 kcal, 23 g protein, 490 mg sodium. An umbrella review of 45 MAs (Lane et al., BMJ 2024) linked ultra-processed foods to 32 adverse outcomes, so treat these as convenience products. The soy protein base itself matches dairy quality (Reid-McCann et al., Nutr Rev 2025), but the finished product is far from whole soy.
How should I track Vegetarian fillets?
Vegetarian fillets is high in protein. When tracking Vegetarian fillets, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.