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Breaded fried sole Calories
High in protein, higher in carbs from breading, higher in fat from frying
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fried sole (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 16.5 g of carbs, 26.5 g of protein, 16.9 g of fat and 1 g of fiber. Its 43.4 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded fried sole Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
16.5g
· 6% DV
Protein
26.5g
· 53% DV
Fat
16.9g
· 22% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 33% · Fat 47%
Breaded fried sole nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 3.22 g | 16% |
| Trans fat | 0.11 g | |
| Sodium | 448 mg | 19% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 26.5 g | 53% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Breaded fried sole?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 325 kcal |
| 1 piece (thin) | 70 g | 162 kcal |
| 1 piece (small) | 90 g | 209 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (half) | 120 g | 278 kcal |
| 1 piece (thick) | 170 g | 394 kcal |
| 1 serving (medium) | 180 g | 418 kcal |
| 1 piece (large) | 200 g | 464 kcal |
| 1 serving (large) | 260 g | 603 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded fried sole
How do you make breaded fried sole?
To make breaded fried sole, pat the sole fillets dry, coat them in flour, beaten egg, and breadcrumbs, then fry until golden and cooked through. Avoid crowding the pan so the coating browns instead of steaming.
How do you keep breaded fried sole crispy?
Keep breaded fried sole crispy by frying it in hot oil and placing cooked pieces on a wire rack rather than stacking them or covering them. A rack lets steam escape; paper towels can trap steam underneath and soften the crust.
Can you cook breaded fried sole in an air fryer?
Yes, breaded fried sole can be cooked in an air fryer. Lightly spray the breading with oil, arrange the pieces in a single layer, and turn them partway through cooking; overcrowding can leave the coating uneven and soft.
What sauce goes well with breaded fried sole?
Tartar sauce, lemon butter, or a squeeze of fresh lemon goes well with breaded fried sole. Serve sauce on the side rather than pouring it over the fillet, so the crisp breadcrumb coating does not turn soggy.
Can you use frozen sole for breaded fried sole?
Yes, frozen sole works for breaded fried sole once it has thawed completely. Pat the fillets thoroughly dry before coating them; excess moisture makes the breadcrumbs slide off and can cause oil to splatter during frying.
Why does breading fall off breaded fried sole?
Breading usually falls off breaded fried sole when the fillet is damp, the coating layers are too thick, or the fish is moved before the crust sets. Dry the fish, use thin flour, egg, and breadcrumb layers, and turn it gently.
What should you serve with breaded fried sole?
Serve breaded fried sole with coleslaw, peas, roasted vegetables, or chips, plus lemon for brightness. A crisp salad makes the meal feel lighter and balances the richness of the fried coating.
How do you reheat breaded fried sole without making it soggy?
Reheat breaded fried sole in an oven or air fryer until hot, rather than using a microwave. Place the pieces in a single layer so hot air can crisp the coating; the microwave tends to make breadcrumbs soft.
Is breaded fried sole healthy?
Breaded fried sole provides protein, but its coating adds carbohydrates and frying adds fat. For a lighter meal, bake or air-fry the fillet and serve it with vegetables; deep-frying makes the dish richer.
Can you freeze cooked breaded fried sole?
Yes, cooked breaded fried sole can be frozen in an airtight container once cooled. Separate pieces with parchment to prevent sticking, then reheat from frozen in an oven or air fryer for a crisper coating than thawing and microwaving.
Breaded fried sole Vitamins & Minerals
Vitamins
B12
1.82µg · 76% DV
B3
5.46mg · 34% DV
Biotin
5.6µg · 19% DV
Vitamin E
2.66mg · 18% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
301mg · 43% DV
Iodine
39µg · 26% DV
Sodium
448mg · 19% DV
Potassium ⭐
427mg · 13% DV
Breaded fried sole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fried sole
To burn the 325 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breaded fried sole?
Breaded fried sole is made by coating sole fillets—often with egg and breadcrumbs—and frying them until the outside is crisp. Sole has delicate, mild-tasting flesh, so the coating adds crunch without overwhelming the fish.
It is commonly served hot with lemon, chips or potatoes, and a simple salad; in some places, tartar sauce is another familiar accompaniment. The fish provides a good amount of protein, while the breadcrumb coating adds carbohydrates and frying increases the fat. For a lighter plate, bake the coated fillets instead and pair them with vegetables or salad.
How Nutritious Is Breaded fried sole?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breaded fried sole Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breaded fried sole Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fried sole Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded fried sole Fat Profile
SATURATED
3.22g
MONOUNSATURATED
6.44g
POLYUNSATURATED
4.06g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.