1 serving (100 grams) contains 91 calories, 18.8 grams of protein, 1.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
216.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 214.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 44.8 g | 89% | |
| Vitamin D | 238.1 mcg | 1190% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dover sole
Dover sole is a flatfish native to the North Atlantic and Mediterranean. It is a delicacy in European cuisine, particularly French and British, where it’s often grilled, pan-fried, or poached. Dover sole is revered for its mild taste and delicate texture. Nutritionally, it is a low-calorie, high-protein food rich in essential nutrients. A 100-gram serving provides approximately 79 calories, 17 grams of protein, and 1.9 grams of fat. It is an excellent source of selenium, vitamin B12, and phosphorus, with omega-3 fatty acids contributing to heart and brain health.
Health Benefits
- High-protein content supports muscle repair and maintenance, offering 17 grams of protein per 100 grams.
- Rich in selenium (providing around 30% of the Recommended Daily Intake per serving), which promotes antioxidant activity and immune health.
- Contains vitamin B12, essential for red blood cell formation and neurological function, offering about 20% of the daily recommended intake.
Dietary Considerations
Selection and Storage
Store fresh Dover sole in the refrigerator at 32°F (0°C) and consume within 1-2 days. To freeze, wrap tightly in airtight packaging and store for up to three months.
Common Questions About Dover sole Nutrition
Is Dover sole high in protein?
Yes, Dover sole is a good source of protein, containing around 16 grams of protein per 3-ounce cooked serving. This makes it an excellent choice for muscle repair and growth while being relatively low in fat.
Can I eat Dover sole on a keto diet?
Yes, Dover sole is an excellent choice for a keto diet as it is low in carbohydrates and high in protein. With less than 1 gram of carbs per 3-ounce cooked serving, it fits well into a ketogenic meal plan.
What are the health benefits or concerns of eating Dover sole?
Dover sole is a lean, nutrient-rich fish that offers benefits like being a good source of selenium, vitamin B12, and omega-3 fatty acids, which support heart health and brain function. However, like most fish, it may have trace amounts of mercury, so it’s best to consume in moderation, especially for pregnant women and children.
What is the recommended serving size for Dover sole?
A typical serving size for Dover sole is about 3 to 4 ounces cooked, which provides approximately 90 to 100 calories. This portion is balanced and works well as part of a meal with vegetables and healthy fats.
How does Dover sole compare to other white fish like cod or haddock?
Dover sole has a finer, more delicate texture and a slightly sweeter flavor compared to cod or haddock. It is also slightly lower in calories, with around 90 calories per 3-ounce serving, while offering similar protein content and nutritional benefits.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
