Sole Nutrition Facts

99 calories in 3 oz

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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 Coho Salmon
Calories in European Turbot
Calories in Lingcod
Calories in Pacific Herring
Calories in Rainbow Trout
Calories in Skipjack Tuna
Calories in Tilefish
Calories in Yellowtail
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
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