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🐟

●Low GI

💪High Protein

Sole fish (cooked) Calories

High-quality protein, low fat, good source of selenium and B12

CALORIES

83kcal

0low

POTASSIUM

320mg

FIBER

Sole fish (cooked) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0%

Protein

16.9g

· 85%

Fat

1.3g

· 15%

Fiber

Sole fish (cooked) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

2.1mg · 13% DV

0.6mg · 12% DV

0.19mg · 11% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

40µg · 27% DV

Sodium

270mg · 12% DV

Sole fish (cooked) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Sole fish (cooked) Processed?

NOVA 2

Minimally 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 Sole fish (cooked) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Sole fish (cooked) Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Sole fish (cooked) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Foods Similar to Sole fish (cooked)

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

🐟

Canned tuna in water

96 kcal

🥗🐟

Salmon salad

120 kcal

🐟

Canned tuna (drained)

116 kcal

🐟

Light tuna

116 kcal

🐟

Tuna in oil, drained

198 kcal

🍢

Salmon Skewer

180 kcal

Sole fish (cooked) — Frequently Asked Questions

How many calories and how much protein are in cooked sole fish?

Cooked sole fish provides 83 calories and 16.9 g of protein per 100 g. It contains 1.3 g of fat and 0 g of carbohydrates.

Is cooked sole fish suitable for a keto diet?

Yes, cooked sole fish contains 0 g of carbohydrates and is compatible with keto and ketovore diets. Its glycemic index is 0, but it contains fish and is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.