Summary
Calories
86
kcal / 100 g
Protein
15.2
g / 100 g
Carbohydrates
0
g / 100 g
Fat
2.4
g / 100 g
Where the energy comes from
- Protein 74%
- Carbohydrates 0%
- Fat 26%
100 grams of Sole (Cooked) contain 86 kcal, 15.2 g protein, 0 g carbohydrates and 2.4 g fat. 1 piece (127 g) has about 109 kcal.
Low fatLow saturated fatLow sugarHigh protein
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
Sole (Cooked) Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 12 µg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 3.5 µg | 70% |
| Vitamin E | 0.77 mg | 6% |
| Vitamin K | 0.1 µg | 0% |
| Vitamin B1 (thiamin) | 0.026 mg | 2% |
| Vitamin B2 (riboflavin) | 0.025 mg | 2% |
| Vitamin B3 (niacin) | 1.3 mg | 8% |
| Vitamin B6 | 0.12 mg | 8% |
| Vitamin B12 | 1.3 µg | 52% |
| Folate | 6 µg | 3% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 25 mg | 3% |
| Iron | 0.23 mg | 2% |
| Magnesium | 22 mg | 6% |
| Phosphorus | 309 mg | 44% |
| Potassium | 197 mg | 10% |
| Sodium | 363 mg | 15% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.023 mg | 2% |
| Manganese | 0.017 mg | 1% |
| Selenium | 32.6 µg | 59% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.54 g |
| Monounsaturated fat | 0.66 g |
| Polyunsaturated fat | 0.46 g |
| Trans fat | 0.014 g |
| Cholesterol | 56 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains
- Fish
- Vegan
- No
- Vegetarian
- No
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the food itself; processed products may contain traces.
Data Source
Values are laboratory measurements from the U.S. Department of Agriculture (USDA) FoodData Central database.
USDA record: Fish, flatfish (flounder and sole species), cooked, dry heat. View on USDA
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Sole (Cooked)?
- 100 grams of Sole (Cooked) contain 86 kcal. 1 piece (127 g) has about 109 kcal.
- How much protein is in Sole (Cooked)?
- 100 grams contain 15.2 g of protein; 74% of its energy comes from protein.
- Is Sole (Cooked) gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Sole (Cooked) vegan?
- No, it contains animal products.