Calories in sole
A typical serving of sole provides about 137 calories. Here are the full macros and nutrition facts.
Per serving · 1 medium fillet (150 g)
Calories
137kcal
Protein
28.2g
Carbs
0g
Fat
1.8g
Per 100 g
| Calories | 91 kcal |
| Protein | 18.8 g |
| Carbs | 0 g |
| Fat | 1.2 g |
| Saturated fat | 0.3 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Sodium | 81 mg |
Data based on Open Food Facts and public nutrition databases.
High-quality flatfish, prized for its white, firm, and delicate flesh. It is one of the finest and easiest to digest fish available.
Nutritional benefits
- Very low in saturated fats
- Rich in potassium and vitamin B3
- Ideal for gastric recovery diets
How to prepare it
- 1.Prepare 'a la Meunière' with lemon and butter
- 2.Bake on a bed of potatoes
- 3.Grill on a flat top with minimal oil
Lighter alternatives
Pangasius
Much cheaper though lower in quality
Megrim
Similar texture and usually cheaper
Hake
Less expensive and easy to find
Healthy tip
It is the perfect fish for late dinners due to its very low lipid content.
Frequently asked questions
Does it have many bones?
It has a central bone that is very easy to remove, making it perfect for kids.
How to distinguish it from megrim?
Sole has darker skin and a more perfect oval shape.
Is it oily or white fish?
It is a lean white fish par excellence.