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Sole Nutrition Facts

99 calories in 3 oz

Fish, flatfish (flounder and sole species), cooked, dry heat
Weight Loss Rating:
Total Calories:99 calories in Sole, 3 oz
Serving Weight:3 oz = 85g ≈ 0.187lb ≈ 3.00oz
Caloric Density:1.17 calories / gram
Weight Watchers Counter:2 Weight Watchers points
 
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Calorie Sources:88% proteins; 12% fats
Fats:1.30 g (12 calories, 2% by weight)
Carbohydrates:~
Proteins:20.54 g (88 calories, 24% by weight)
Alcohol:~
Water:62.19 g (73% by weight)
Fat Composition:50% polyunsaturated; 28% saturated; 21% monounsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:57.80 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
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Calories in Whitefish
Vitamin A:37 IU
Retinol:11.05 mcg
Retinol Activity Equivalent:11.05 mcg
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:68 mcg
Vitamin B-2:93.50 mcg
Vitamin B-3:1.84 mg
Vitamin B-5:493 mcg
Vitamin B-6:204 mcg
Vitamin B-9:7.65 mcg
Food folate:7.65 mcg
Dietary Folate Equivalent:7.65 mcg
Folic acid:~
Vitamin B-12:2.13 mcg
Added Vitamin B-12:~
Choline:70.81 mg
Vitamin C:~
Vitamin D:103
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):2.55 mcg
Vitamin D (D2 + D3):2.55 mcg
Vitamin E:561 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:0.09 mcg
Calcium (Ca):15.30 mg
Copper (Cu):17 mcg
Fluoride (F):~
Iron (Fe):289 mcg
Magnesium (Mg):49.30 mg
Manganese (Mn):17 mcg
Phosphorus (P):0.25 g
Potassium (K):0.29 g
Selenium (Se):49.47 mcg
Sodium (Na):89.25 mg
Zinc (Zn):535.50 mcg
Cholesterol:57.80 mg
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:~
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:20.54 g
Essential amino acids
Phenylalanine:0.80 g
Leucine:1.67 g
Methionine:0.60 g
Lysine:1.88 g
Isoleucine:0.94 g
Valine:1.05 g
Threonine:0.89 g
Tryptophan:0.23 g
Histidine:0.60 g
Arginine:1.22 g
Non-essential amino acids
Alanine:1.24 g
Aspartic acid:2.10 g
Betaine:~
Cystine:0.21 g
Glutamic acid:3.06 g
Glycine:0.99 g
Hydroxyproline:~
Proline:0.72 g
Serine:0.83 g
Tyrosine:0.69 g
Fats Total:1.30 g
Saturated fatty acids:0.31 g
Monounsaturated fatty acids:0.23 g
Polyunsaturated fatty acids:0.54 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]:42.50 mg
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:0.19 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:42.50 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]:51 mg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:0.13 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:25.50 mg
Docosenoic/Erucic [22:1]:17 mg
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:8.50 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:8.50 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]:34 mg
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:0.20 g
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:34 mg
Docosahexaenoic (DHA) [22:6 Ω-3]:0.21 g
Ash:1.27 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/_1eJ
Did you know?...The egg shell may have as many as 17,000 tiny pores over its surface. Through them, the egg can absorb flavors and odors. Storing them in their cartons helps keep them fresh.
Related: Fish, flatfish (flounder and sole species), raw
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