🐟 Sole has 100 calories per 100 g — 100 in 1 fillet, cooked
Seafood · Serving: 1 fillet, cooked (100 g) · Values are USDA-based estimates.
per 100 g
per serving (1 fillet, cooked)
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (100 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 100 kcal | 100 kcal | 5% |
| Protein | 22 g | 22 g | 44% |
| Carbs | 0 g | 0 g | 0% |
| Fat | 1 g | 1 g | 1.3% |
| Fibre | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | 0% |
| Sodium | 90 mg | 90 mg | 3.9% |
| Potassium | 300 mg | 300 mg | 6.4% |
| Calcium | 20 mg | 20 mg | 1.5% |
| Iron | 0.3 mg | 0.3 mg | 1.7% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Sole healthy?
With 100 calories and 22g protein per 100 g, Sole sits in the mid-range range for everyday foods. As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 100 kcal per 100 g, a serving of 1 fillet, cooked contributes 100 kcal — easy to slot into a day once you know the number.
- Protein focus: 22g protein per 100 g (22g per serving) — a strong protein choice.
- Lower-carb eating: 0g carbs per 100 g — relatively low in carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Sole (100 kcal / 100 g): Surimi Crab Sticks has 100 kcal per 100 g. Shrimp has 99 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Sole?
Sole has 100 calories per 100 g, and 100 calories in 1 fillet, cooked (100 g).
How much protein is in Sole?
22g protein per 100 g, or 22g per serving.
How much sugar is in Sole?
0g sugar per 100 g, or 0g per serving.
What is a serving of Sole?
On this page, a serving is 1 fillet, cooked (100 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.