Sole Nutrition Facts

117 calories in 100 g

Live queries:
Fish - 250 results
Walnuts - 4 results
Radish - 8 results
Whole Wheat Roll - 3 results

Fish, flatfish (flounder and sole species), cooked, dry heat
Weight Loss Rating:
Total Calories:117 calories in Sole, 100 g
Serving Weight:100g ≈ 0.220lb ≈ 3.53oz
Caloric Density:1.17 calories / gram
Weight Watchers Counter:2 Weight Watchers points
 
  Need a good lawyer?

Calorie Sources:88% proteins; 12% fats
Fats:1.53 g (14 calories, 2% by weight)
Carbohydrates:~
Proteins:24.16 g (103 calories, 24% by weight)
Alcohol:~
Water:73.16 g (73% by weight)
Fat Composition:50% polyunsaturated; 28% saturated; 21% monounsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:68 mg
Caffeine:~
Serving Sizes: 100 g
1 fillet
3 oz
Food Group:Finfish and Shellfish Products
USDA #:15029
Tags: fish;
Related Foods: Calories in Catfish
Calories in Fish Sauce
Fish, trout, rainbow, wild, cooked, dry heat
Calories in Halibut
Calories in Pacific Mackerel
Calories in Scup
Calories in Sheepshead
Calories in Whitefish
Vitamin A:43 IU
Retinol:13 mcg
Retinol Activity Equivalent:13 mcg
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:80 mcg
Vitamin B-2:110 mcg
Vitamin B-3:2.17 mg
Vitamin B-5:580 mcg
Vitamin B-6:240 mcg
Vitamin B-9:9 mcg
Food folate:9 mcg
Dietary Folate Equivalent:9 mcg
Folic acid:~
Vitamin B-12:2.51 mcg
Added Vitamin B-12:~
Choline:83.30 mg
Vitamin C:~
Vitamin D:121
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):3 mcg
Vitamin D (D2 + D3):3 mcg
Vitamin E:660 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:0.10 mcg
Calcium (Ca):18 mg
Copper (Cu):20 mcg
Fluoride (F):~
Iron (Fe):340 mcg
Magnesium (Mg):58 mg
Manganese (Mn):20 mcg
Phosphorus (P):0.29 g
Potassium (K):0.34 g
Selenium (Se):58.20 mcg
Sodium (Na):0.10 g
Zinc (Zn):630 mcg
Cholesterol:68 mg
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:~
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:24.16 g
Essential amino acids
Phenylalanine:0.94 g
Leucine:1.96 g
Methionine:0.71 g
Lysine:2.21 g
Isoleucine:1.11 g
Valine:1.24 g
Threonine:1.05 g
Tryptophan:0.27 g
Histidine:0.71 g
Arginine:1.44 g
Non-essential amino acids
Alanine:1.46 g
Aspartic acid:2.47 g
Betaine:~
Cystine:0.25 g
Glutamic acid:3.60 g
Glycine:1.16 g
Hydroxyproline:~
Proline:0.85 g
Serine:0.98 g
Tyrosine:0.81 g
Fats Total:1.53 g
Saturated fatty acids:0.36 g
Monounsaturated fatty acids:0.27 g
Polyunsaturated fatty acids:0.64 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:50 mg
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:0.22 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:50 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:60 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:0.15 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:30 mg
Docosenoic/Erucic [22:1]:20 mg
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:10 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:10 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:40 mg
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:0.24 g
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:40 mg
Docosahexaenoic (DHA) [22:6 Ω-3]:0.25 g
Ash:1.50 g
Caffeine:~
Theobromine:~
Product Type:Sole
Weight Watchers Points:2 point(s)
Atkins Diet (Induction) Rating:3 / 10
Atkins Diet (Maintanence) Rating:1 / 10
Zone Diet Rating:1 / 10
Shorter URL for this page:http://calobonga.com/_YO
Did you know?...The first Espresso machine was introduced in 1822 by the French, but it was the Italians who perfected and distributed it.
Related: Fish, flatfish (flounder and sole species), raw
Gefiltefish
See also:BMI Calculator
Calorie Counter
Advanced Calorie Counter
Calobonga's Most Popular