1 piece (medium) of Sole fish (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 0 g of carbs, 19.8 g of protein, 1.4 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Sole fish Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0% DV

Protein

16.5g

· 33% DV

Fat

1.2g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 86% · Fat 14%

Sole fish Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.1mg · 13% DV

0.6mg · 12% DV

0.19mg · 11% DV

Minerals

Selenium

36µg · 65% DV

Iodine

40µg · 27% DV

Phosphorus

180mg · 26% DV

Potassium ⭐

320mg · 9% DV

How Nutritious Is Sole fish?

Nutrient density

High

75/ 100

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

58/ 100

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.

Sole fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Sole fish

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sole fish Processed?

NOVA 1

Unprocessed

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 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 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 Fat Profile

SATURATED

0.25g

MONOUNSATURATED

0.35g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Sole fish

🐟vs🐟

Sole fish vs Salmon Fillet136 kcal fewer per 100 g

→🐟vs🐟

Sole fish vs Canned Tuna46 kcal fewer per 100 g

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Sole fish vs Fish40 kcal fewer per 100 g

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Sole fish vs Tuna62 kcal fewer per 100 g

→

Foods Similar to Sole fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Sole fish

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

Sole fish contains 70 calories and 16.5 g of protein per 100 g. It provides 1.2 g of fat and 0 g of carbohydrates.

Is sole fish suitable for a keto diet?

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026