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Sole fillet Calories
Lean, high-protein white fish
CALORIES
GI
POTASSIUM
FIBER
Sole fillet Nutrition Facts
Selected: 100 g
91
KCAL / 100G
Carbs
0g
· 0%
Protein
18.8g
· 86%
Fat
1.4g
· 14%
Fiber
0g
Sole fillet Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B3
2.6mg · 16% DV
B6
0.2mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
35µg · 23% DV
Potassium ⭐
296mg · 9% DV
Sole fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sole fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Sole fillet 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
Sole fillet Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.