sole fish
Also known as: sole, dover sole
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Also known as: sole, dover sole
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, sole is a highly nutritious lean protein source. It is low in calories and fat while providing essential nutrients like Vitamin B12 for the nervous system and selenium, a powerful antioxidant that supports immune and thyroid health.
Sole fish is an excellent source of protein, containing approximately 19.05g per 100g serving. This high protein-to-calorie ratio makes it ideal for muscle repair and maintaining lean body mass.
Sole is an excellent choice for weight management because it is very low in calories (about 88 per 100g) and contains only 1.18g of fat. Its high protein content also helps promote a feeling of fullness, which can reduce overall calorie intake.
Yes, sole fish is keto-friendly as it contains 0g of carbohydrates. Because it is a very lean fish, those on a ketogenic diet often prepare it with healthy fats like butter, olive oil, or cream-based sauces to balance their macronutrient needs.
In its natural state, sole fish is entirely gluten-free. However, it is frequently prepared 'a la Meunière' or breaded, which involves wheat flour; always check preparation methods or use gluten-free flour substitutes if you have a sensitivity.
Sole has a very mild, delicate, and slightly sweet flavor. Its texture is fine-grained and light, making it a popular choice for people who prefer seafood that does not have a strong or 'fishy' taste.
Because sole is very thin and delicate, it is best cooked quickly over medium-high heat. Pan-searing for 2-3 minutes per side or poaching are ideal methods; avoid overhandling the fish with a spatula to keep the fillets intact.
sole fish is a versatile ingredient found in cuisines around the world. With 87.72 calories per 100g and 19.05 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Other flatfish such as flounder, plaice, or turbot are the best substitutes for sole due to their similar thinness and mild flavor. Tilapia can also work in a pinch, though it has a slightly firmer texture.
Fresh sole is highly perishable and should ideally be cooked the day it is purchased. If necessary, store it in the coldest part of the refrigerator for no more than 1-2 days, kept in its original packaging or a sealed container.
No, sole is typically categorized as a 'Best Choice' by health organizations because it is very low in mercury. It is considered safe for consumption by children and pregnant women for 2-3 servings per week.
