Calories in Sole Fish,
Sole Nutrition Facts

How many calories in Sole fish? We provide you with the Sole calories for the different serving sizes, Sole nutrition facts and the health benefits of Sole fish to help you lose weight and eat a healthy diet.




Sole is generally considered to mean Dover Sole, but it covers a wide variety of flatfish species as well as Flounder.

Sole provides a good source of vitamins B1-B3, B5, B6, B12, D, E, phosphorus, selenium and other vitamins and minerals. They also provide a good amount of protein and are low in fat.

Calories and Nutrition in Sole Fish

Sole contains omega-3 fatty acids which are considered beneficial for helping to protect against heart disease. Other Sole benefits are thought to include relief against pain from rheumatoid arthritis, and reduce risk of type 2 diabetes.

Compare calories in Sole with the other calories in fish.


Calories in Sole Fish

Fish, Flatfish (Flounder and Sole Species), Raw

Refuse: 0%
Scientific Name: Bothidae and Pleuronectidae
Serving SizeCalories per Serving
100 grams70 kcal (294 kJ)
1 oz, boneless, 28.35 grams20 kcal (83 kJ)
1 fillet, 163 grams114 kcal (479 kJ)
3 oz, 85 grams60 kcal (250 kJ)

Fish, Flatfish (Flounder and Sole Species), Cooked, Dry Heat

Refuse: 0%
Scientific Name: Bothidae and Pleuronectidae
Serving SizeCalories per Serving
100 grams86 kcal (362 kJ)
1 fillet, 127 grams109 kcal (460 kJ)
3 oz, 85 grams73 kcal (308 kJ)


Sole Nutritional Information

Fish, Flatfish (Flounder and Sole Species), Cooked, Dry Heat
Nutritional value per 100 g (3.5 oz)
Proximates:
Water81.11 g
Energy362 kJ (86 kcal)
Protein15.24 g
Carbohydrates0.00 g
Total Fat:2.37 g
saturated fat0.542 g
monounsaturated fat0.657 g
polyunsaturated fat0.459 g
Cholesterol56 mg
Minerals:
Calcium, Ca25 mg (2.5 %)
Iron, Fe0.23 mg (1.3 %)
Magnesium, Mg22 mg (6 %)
Phosphorus, P309 mg (31 %)
Potassium, K197 mg (4 %)
Sodium, Na363 mg (16 %)
Zinc, Zn0.39 mg (3 %)
Copper, Cu0.023 mg (1 %)
Manganese, Mn0.017 mg (1 %)
Selenium, Se32.6 mcg (47 %)
Vitamins:
Thiamine (Vit. B1)0.026 mg (1.7 %)
Riboflavin (Vit. B2)0.025 mg (1.5 %)
Niacin (Vit. B3)1.278 mg (6 %)
Pantothenic acid (B5)0.227 mg (2.3 %)
Vitamin B60.115 mg (6 %)
Folate (Vit. B9)6 mcg (1.5 %)
Vitamin B121.31 mcg (22 %)
Vitamin A37 IU (1 %)
Vitamin E0.77 mg (4 %)
Vitamin D139 IU (35 %)
Vitamin K0.1 mcg (0.1 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko





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