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Sole Fish (Raw) Calories
High protein, low fat, good source of selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sole Fish (Raw) (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 0 g of carbs, 18.2 g of protein, 1.3 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sole Fish (Raw) Nutrition Facts
Selected: 1 piece (medium) · 120 g
84
KCAL / 120G
Carbs
0g
· 0% DV
Protein
18.2g
· 36% DV
Fat
1.3g
· 2% 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 86% · Fat 14%
Sole Fish (Raw) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.2 g | 36% |
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 Sole Fish (Raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 84 kcal |
| 1 slice (thin) | 60 g | 42 kcal |
| 1 piece (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (medium) | 100 g | 70 kcal |
| 1 slice (thick) | 100 g | 70 kcal |
| 1 serving (large) | 150 g | 105 kcal |
| 1 piece (large) | 180 g | 126 kcal |
| 1 piece (extra large) | 220 g | 154 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Sole Fish (Raw)
Can you eat sole fish raw?
It is generally safer not to eat sole fish raw. Raw fish can carry parasites or harmful bacteria, and freezing does not remove every food-safety risk. Eat it raw only if it has been specifically handled for raw consumption; otherwise, cook it thoroughly.
What does sole fish taste like?
Sole fish has a mild, delicate flavor and tender, flaky flesh. Its taste is less pronounced than that of oily fish, so simple seasoning such as lemon, herbs, or a little butter tends to complement it without overwhelming it.
How do you cook sole fish without it falling apart?
Cook sole fish gently and avoid turning it repeatedly; its thin fillets break easily. Use a wide spatula, and wait until the underside releases from the pan before turning. It is ready when the flesh turns opaque and flakes easily.
Does sole fish have a lot of bones?
Sole fish has a central skeleton, while properly prepared fillets are mostly boneless. Small pin bones can remain, so run your fingers gently over a fillet and remove any you find before serving, especially to children.
How can you tell if sole fish is fresh?
Fresh sole fish should smell mild and clean, not sour or ammonia-like. The flesh should look moist and feel firm, springing back when pressed. If the whole fish is displayed, clear eyes and fresh-looking gills are also useful signs.
How long does raw sole fish last in the fridge?
Keep raw sole fish refrigerated and use it within one to two days. Store it covered in the coldest part of the fridge, with its juices contained so they cannot drip onto other foods. Freeze it if you need to keep it longer.
Can you freeze sole fish?
Yes, sole fish freezes well when wrapped airtight to limit freezer burn. Thaw it in the refrigerator rather than on the counter, then cook it promptly. Avoid refreezing it raw after thawing.
Should you remove the skin from sole fish?
Usually, yes: sole fish is often skinned before cooking because its skin can be tough. Grip the skin at the tail and pull it toward the head, or ask a fishmonger to skin and fillet the fish for you.
Is sole fish the same as flounder?
No. Sole and flounder are different kinds of flatfish, although both have a flattened body and both eyes on one side. The names can be used loosely in markets, so ask which species you are buying if the distinction matters.
What should you serve with sole fish?
Serve sole fish with lemon, potatoes, or lightly cooked vegetables for a balanced, simple meal. Its delicate flavor also pairs well with a mild herb sauce; strongly flavored sauces can easily overpower the fish.
Sole Fish (Raw) Vitamins & Minerals
Vitamins
B12
1.92µg · 80% DV
B3
2.52mg · 16% DV
B5
0.6mg · 12% DV
Vitamin D
2.4µg · 12% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
228mg · 33% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Sole Fish (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sole Fish (Raw)
To burn the 84 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 Sole Fish (Raw)?
Raw sole fish is the uncooked form of a flatfish with delicate white flesh and a mild, subtle flavour. It is usually sold as fillets or whole fish for cooking rather than eaten raw. In many coastal cuisines, sole is gently pan-fried, baked or steamed so its tender texture stays intact; it pairs well with lemon, herbs and simple vegetables. Serve it as a light main course with potatoes, rice or salad.
Sole is high in protein and low in fat: a 100 g portion provides 15.2 g of protein. Its mild taste suits people who prefer less strongly flavoured fish. Use a light hand with oil, keep it chilled before cooking, and cook it through for an easy, balanced meal.
How Nutritious Is Sole Fish (Raw)?
Nutrient density
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 Sole Fish (Raw) 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 (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Sole Fish (Raw) 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 Fish (Raw) Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.34g
POLYUNSATURATED
0.38g
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.