Seafood · Nutrition Facts
Sole Nutrition Facts
Sole is a type of flatfish known for its mild flavor and tender texture. It is notable for its high protein content and low fat, making it a nutritious choice for health-conscious eaters.
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90kcal
Calories
18g
Protein
0g
Carbs
2g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 fillet, 150g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 90kcal | 135kcal |
| Protein | 18g | 27g |
| Total Carbohydrates | 0g | 0g |
| Dietary Fiber | 0g | 0g |
| Sugars | 0g | 0g |
| Total Fat | 2g | 3g |
| Saturated Fat | 1.1g | 1.7g |
| Sodium | 30mg | 45mg |
| Water | 78g | 117g |
Adjust the serving size
Estimate nutrients in a portion of Sole. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 fillet (150 g). Enter 1–5000 g.
- Calories
- 135 kcal
- Protein
- 27 g
- Carbohydrates
- 0 g
- Fiber
- 0 g
- Sugars
- 0 g
- Fat
- 3 g
- Sodium
- 45 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
212% Daily Value
67% Daily Value
20% Daily Value
49% Daily Value
Serving ideas
- Grilled sole with lemon and herbs
- Pan-seared sole with a side of steamed vegetables
- Baked sole with a creamy sauce and topped with fresh herbs
Storage
Storage tip: Store sole in the refrigerator in a sealed container or wrapped tightly to maintain freshness.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
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