1 serving (100 grams) contains 70 calories, 14.0 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
166.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 33.3 g | 66% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| 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 Sole fish
Sole fish is a type of flatfish found primarily in the waters of the North Atlantic, Mediterranean, and Pacific Oceans. It is widely used in European and Mediterranean cuisines due to its delicate, mild flavor and tender texture. Nutritionally, sole is a lean source of high-quality protein, offering about 19 grams per 100-gram serving while being very low in fat (typically less than 2 grams per 100 grams). It is also rich in essential micronutrients like selenium, vitamin B12, and phosphorus, which support various bodily functions. As a low-calorie and nutrient-dense food, sole fish is a popular choice in health-conscious diets and is often grilled, baked, or steamed to preserve its nutritional value.
Health Benefits
- Rich in selenium, which is an antioxidant that helps protect cells from oxidative stress and supports a healthy immune system.
- Provides vitamin B12, essential for red blood cell formation and proper nervous system functioning.
- Contains phosphorus, which is necessary for strong bones and teeth as well as energy metabolism.
- Low in fat and calories, making it ideal for weight management or heart-healthy diets.
- A source of omega-3 fatty acids, supporting cardiovascular health and brain function.
Dietary Considerations
Selection and Storage
Store fresh sole fish in the refrigerator at or below 40°F and consume within 1-2 days. For longer storage, freeze it in an airtight container or vacuum-sealed bag for up to 3 months.
Common Questions About Sole fish Nutrition
Is sole fish high in protein?
Yes, sole fish is high in protein. A 3-ounce serving of cooked sole fish contains approximately 21 grams of protein, making it an excellent choice for those needing to meet daily protein requirements. It is also low in calories, with only around 100 calories per serving.
Can I eat sole fish on a keto diet?
Yes, sole fish is an excellent choice for a keto diet as it is naturally low in carbohydrates. It provides healthy protein without adding unnecessary carbs, which aligns perfectly with keto dietary requirements.
What are the health benefits of eating sole fish?
Sole fish is a lean source of protein and provides essential nutrients such as vitamin B12, selenium, and phosphorus, which support energy production, brain health, and bone strength. It is also lower in fat compared to other fish, making it a heart-healthy choice.
How much sole fish should I eat per serving?
A standard serving size of sole fish is usually 3 to 4 ounces, which provides a balanced amount of protein and nutrients without excessive calorie intake. This portion size fits well within most dietary plans and guidelines.
How does sole fish compare to other white fish like cod or haddock?
Sole fish is similar to other white fish like cod and haddock in being lean, mild in flavor, and rich in protein. However, sole generally has a softer texture and is slightly sweeter, making it ideal for delicate recipes like sautéing or baking.
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.
