1 piece (medium) of Fried Sole Fish (120 g) has 210 calories. That works out to 175 calories per 100 g. It contains 8.4 g of carbs, 22.2 g of protein, 9 g of fat and 0.2 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Fried Sole Fish Nutrition Facts

Selected: 100 g

175

KCAL / 100G

Carbs

· 3% DV

Protein

18.5g

· 37% DV

Fat

7.5g

· 10% DV

Fiber

0.2g

· 1% DV

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

Calories come from: Carbs 17% · Protein 44% · Fat 39%

Fried Sole Fish Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.1mg · 13% DV

0.6mg · 12% DV

0.2mg · 12% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

210mg · 30% DV

Iodine

35µg · 23% DV

Sodium

220mg · 10% DV

How Nutritious Is Fried Sole Fish?

Nutrient density

High

60/ 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

51/ 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.

Fried 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 Fried Sole Fish

To burn the 175 calories in 100 g:

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

Swimming

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

Is Fried Sole Fish 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 Fried 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 Fried Sole Fish 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

Fried Sole Fish Fat Profile

SATURATED

1.6g

MONOUNSATURATED

2.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.6:1

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

Compare Fried Sole Fish

🐟vs🐟

Fried Sole Fish vs Salmon Fillet31 kcal fewer per 100 g

→🐟vs🐟

Fried Sole Fish vs Canned Tuna59 kcal more per 100 g

→🐟vs🐟

Fried Sole Fish vs Fish65 kcal more per 100 g

→🐟vs🐟

Fried Sole Fish vs Tuna43 kcal more per 100 g

→

Foods Similar to Fried 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 Fried Sole Fish

How many calories are in fried sole fish?

Fried sole fish contains 175 calories per 100 g. The same amount provides 18.5 g of protein, 7 g of carbohydrates, and 7.5 g of fat.

Is fried sole fish suitable for a low-glycemic diet?

Fried sole fish has a glycemic index of 35, which is considered low. It provides 7 g of carbohydrates per 100 g and contains fish, an allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026