1 serving (100 grams) contains 70 calories, 14.5 grams of protein, 1.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
166.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.5 g | 69% | |
| Vitamin D | 476.2 mcg | 2381% | |
| 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 Sole
Sole is a lean, flatfish commonly enjoyed in European cuisine, particularly French and Italian dishes. Renowned for its delicate, mild flavor and tender texture, it is an excellent source of high-quality protein and provides essential nutrients like selenium, vitamin B12, and iodine, which support thyroid function, energy production, and immune health. With minimal fat content, sole is naturally low in calories, making it a heart-healthy choice for those seeking lighter meals. It’s also rich in omega-3 fatty acids, known for promoting cardiovascular and brain health. Sole can be grilled, baked, or sautéed, offering versatility in meal preparation without relying on heavy sauces or unhealthy fats. While it is generally healthy, preparation methods like frying or excessive butter can add extra calories. Sustainability may also be a concern, as some sole varieties are overfished, so choosing responsibly sourced options is important.
