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Grilled Sole Fish Calories
High-quality protein, low fat, source of omega-3, contains vitamin D and B12.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Sole Fish (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 0 g of carbs, 21.8 g of protein, 2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled Sole Fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
102
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.8g
· 44% DV
Fat
2g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 83% · Fat 17%
Grilled Sole Fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.8 g | 44% |
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 Grilled Sole Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 102 kcal |
| 1 piece (extra small) | 60 g | 51 kcal |
| 1 piece (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (medium) | 150 g | 128 kcal |
| 1 piece (large) | 180 g | 153 kcal |
| 1 serving (large) | 200 g | 170 kcal |
| 2 piece (double) | 240 g | 204 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Grilled Sole Fish
Is grilled sole fish healthy?
Yes, grilled sole fish is a lean source of high-quality protein and provides omega-3 fats, vitamin D, and B12. Grilling keeps the preparation relatively light, especially when you use little added oil and serve it with vegetables.
How do you grill sole fish without it falling apart?
Grill sole fish over a preheated, lightly oiled surface and pat it dry first. Its delicate flesh can break easily, so turn it only once, using a wide spatula, after the underside releases from the grill.
What does grilled sole fish taste like?
Grilled sole fish has a mild, delicate flavor and tender, flaky flesh. Its subtle taste pairs well with lemon, herbs, and simple seasonings, making it a good choice if you prefer fish that is not strongly flavored.
What should you serve with grilled sole fish?
Grilled sole fish pairs well with roasted vegetables, a green salad, or boiled potatoes. A squeeze of lemon and fresh herbs complement its mild flavor; rice or crusty bread can make the meal more filling.
Does grilled sole fish have a lot of bones?
No, sole is usually sold as boneless fillets or has relatively few noticeable bones when cooked. Check the flesh carefully before serving, particularly for children, and remove any small pin bones you find.
What is the difference between grilled sole fish and grilled flounder?
Grilled sole fish and grilled flounder are different flatfish, though their mild flavors and flaky textures are similar. Sole is often thinner and more delicate, so it may cook faster and needs gentler handling on the grill.
Can you grill sole fish with the skin on?
Yes, you can grill sole fish with its skin on, and the skin can help hold the delicate flesh together. Cook it skin-side down first on a clean, oiled grill, then turn it carefully only if needed.
How can you tell when grilled sole fish is done?
Grilled sole fish is done when its flesh turns opaque and separates easily into flakes with a fork. Avoid cooking it until dry; because sole fillets are thin, check them early rather than relying only on a fixed cooking time.
Can you marinate sole fish before grilling it?
Yes, you can briefly marinate sole fish before grilling, but keep the flavors light and the marinating time short. Lemon juice, herbs, and a little oil work well; prolonged exposure to acidic ingredients can make the delicate flesh mushy.
How long does leftover grilled sole fish keep in the fridge?
Leftover grilled sole fish keeps for about one to two days in the refrigerator when promptly stored in a covered container. Reheat it gently until hot throughout, or serve it cold in a salad rather than drying it out with prolonged heating.
Grilled Sole Fish Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
3µg · 15% DV
B3
2.16mg · 14% DV
B5
0.6mg · 12% DV
Minerals
Selenium
43µg · 78% DV
Iodine
48µg · 32% DV
Phosphorus
216mg · 31% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Grilled Sole Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Sole Fish
To burn the 102 calories in 1 piece (medium) (120 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 Grilled Sole Fish?
Grilled Sole Fish is sole cooked over a grill, often as a whole cleaned fish or as fillets. Its fine, delicate flesh cooks quickly and has a mild flavour, so a little oil, lemon and careful timing are usually all it needs.
In places where sole is commonly served, it makes a simple main course with potatoes, seasonal vegetables or a crisp salad; those elsewhere can pair it just as easily with greens and lemon. It is a lean source of high-quality protein, with omega-3 fats and vitamins D and B12. Keep the meal light with a modest amount of oil and avoid masking the fish with a heavy sauce.
How Nutritious Is Grilled Sole Fish?
Nutrient density
Very high
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 Grilled Sole Fish 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 Grilled Sole Fish Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Sole Fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled Sole Fish Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.