Sole Nutrition Facts

149 calories in 1 fillet

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Fish, flatfish (flounder and sole species), cooked, dry heat
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Total Calories:149 calories in Sole, 1 fillet
Serving Weight:1 fillet = 127g ≈ 0.280lb ≈ 4.48oz
Caloric Density:1.17 calories / gram
Weight Watchers Counter:3 Weight Watchers points
 
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Calorie Sources:88% proteins; 12% fats
Fats:1.94 g (18 calories, 2% by weight)
Carbohydrates:~
Proteins:30.68 g (131 calories, 24% by weight)
Alcohol:~
Water:92.91 g (73% by weight)
Fat Composition:50% polyunsaturated; 28% saturated; 21% monounsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:86.36 mg
Caffeine:~
Serving Sizes: 100 g
1 fillet
3 oz
Food Group:Finfish and Shellfish Products
USDA #:15029
Tags: fish;
Related Foods: Calories in Coho Salmon
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Calories in Tilefish
Calories in Yellowtail
Vitamin A:55 IU
Retinol:16.51 mcg
Retinol Activity Equivalent:16.51 mcg
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:101.60 mcg
Vitamin B-2:139.70 mcg
Vitamin B-3:2.76 mg
Vitamin B-5:736.60 mcg
Vitamin B-6:304.80 mcg
Vitamin B-9:11.43 mcg
Food folate:11.43 mcg
Dietary Folate Equivalent:11.43 mcg
Folic acid:~
Vitamin B-12:3.19 mcg
Added Vitamin B-12:~
Choline:0.11 g
Vitamin C:~
Vitamin D:154
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):3.81 mcg
Vitamin D (D2 + D3):3.81 mcg
Vitamin E:838.20 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:0.13 mcg
Calcium (Ca):22.86 mg
Copper (Cu):25.40 mcg
Fluoride (F):~
Iron (Fe):431.80 mcg
Magnesium (Mg):73.66 mg
Manganese (Mn):25.40 mcg
Phosphorus (P):0.37 g
Potassium (K):0.44 g
Selenium (Se):73.91 mcg
Sodium (Na):0.13 g
Zinc (Zn):800.10 mcg
Cholesterol:86.36 mg
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:~
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:30.68 g
Essential amino acids
Phenylalanine:1.19 g
Leucine:2.49 g
Methionine:0.90 g
Lysine:2.81 g
Isoleucine:1.41 g
Valine:1.57 g
Threonine:1.33 g
Tryptophan:0.34 g
Histidine:0.90 g
Arginine:1.83 g
Non-essential amino acids
Alanine:1.85 g
Aspartic acid:3.14 g
Betaine:~
Cystine:0.32 g
Glutamic acid:4.57 g
Glycine:1.47 g
Hydroxyproline:~
Proline:1.08 g
Serine:1.24 g
Tyrosine:1.03 g
Fats Total:1.94 g
Saturated fatty acids:0.46 g
Monounsaturated fatty acids:0.34 g
Polyunsaturated fatty acids:0.81 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]:63.50 mg
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:0.28 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:63.50 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]:76.20 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:0.19 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:38.10 mg
Docosenoic/Erucic [22:1]:25.40 mg
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:12.70 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:12.70 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]:50.80 mg
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:0.30 g
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:50.80 mg
Docosahexaenoic (DHA) [22:6 Ω-3]:0.32 g
Ash:1.90 g
Caffeine:~
Theobromine:~
Product Type:Sole
Weight Watchers Points:3 point(s)
Atkins Diet (Induction) Rating:3 / 10
Atkins Diet (Maintanence) Rating:1 / 10
Zone Diet Rating:1 / 10
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Did you know?...Mark Twain, the American writer, thought fasting was a cure for illness. He would cure his colds and fevers by not eating for one or two days.
Related: Fish, flatfish (flounder and sole species), raw
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