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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.

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 Size	Calories per Serving
100 grams	70 kcal (294 kJ)
1 oz, boneless, 28.35 grams	20 kcal (83 kJ)
1 fillet, 163 grams	114 kcal (479 kJ)
3 oz, 85 grams	60 kcal (250 kJ)

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

Refuse: 0%
Scientific Name: Bothidae and Pleuronectidae

Serving Size	Calories per Serving
100 grams	86 kcal (362 kJ)
1 fillet, 127 grams	109 kcal (460 kJ)
3 oz, 85 grams	73 kcal (308 kJ)

Sole Nutritional Information

Fish, Flatfish (Flounder and Sole Species), Cooked, Dry Heat
Nutritional value per 100 g (3.5 oz)
Proximates:
Water	81.11 g
Energy	362 kJ (86 kcal)
Protein	15.24 g
Carbohydrates	0.00 g
Total Fat:	2.37 g
saturated fat	0.542 g
monounsaturated fat	0.657 g
polyunsaturated fat	0.459 g
Cholesterol	56 mg
Minerals:
Calcium, Ca	25 mg (2.5 %)
Iron, Fe	0.23 mg (1.3 %)
Magnesium, Mg	22 mg (6 %)
Phosphorus, P	309 mg (31 %)
Potassium, K	197 mg (4 %)
Sodium, Na	363 mg (16 %)
Zinc, Zn	0.39 mg (3 %)
Copper, Cu	0.023 mg (1 %)
Manganese, Mn	0.017 mg (1 %)
Selenium, Se	32.6 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 B6	0.115 mg (6 %)
Folate (Vit. B9)	6 mcg (1.5 %)
Vitamin B12	1.31 mcg (22 %)
Vitamin A	37 IU (1 %)
Vitamin E	0.77 mg (4 %)
Vitamin D	139 IU (35 %)
Vitamin K	0.1 mcg (0.1 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.