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🐟

●Low GI

💪High Protein

Sole (pan-fried, low oil) Calories

High-quality protein, low fat, good source of selenium and B12

CALORIES

110kcal

0low

POTASSIUM

320mg

FIBER

Sole (pan-fried, low oil) Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

0.5g

· 2%

Protein

19.5g

· 72%

Fat

3.2g

· 26%

Fiber

Sole (pan-fried, low oil) Vitamins & Minerals

Vitamins

B12

1.7µg · 71% DV

2.1mg · 13% DV

0.6mg · 12% DV

0.18mg · 11% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

180mg · 26% DV

Iodine

30µg · 20% DV

Potassium ⭐

320mg · 9% DV

Sole (pan-fried, low oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Sole (pan-fried, low oil) 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 (pan-fried, low oil) 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 (pan-fried, low oil) 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 (pan-fried, low oil) Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 0.1:1

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

Foods Similar to Sole (pan-fried, low oil)

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

🐟

Canned tuna in water

96 kcal

🥗🐟

Salmon salad

120 kcal

🐟

Canned tuna (drained)

116 kcal

🐟

Light tuna

116 kcal

🐟

Tuna in oil, drained

198 kcal

🍢

Salmon Skewer

180 kcal

Sole (pan-fried, low oil) — Frequently Asked Questions

How many calories are in low-oil pan-fried sole?

Low-oil pan-fried sole contains 110 calories per 100 g. It provides 19.5 g of protein, 3.2 g of fat, and 0.5 g of carbohydrates per 100 g.

Is low-oil pan-fried sole suitable for a keto diet?

Yes, low-oil pan-fried sole is compatible with keto and ketovore diets. It has 0.5 g of carbohydrates per 100 g and a glycemic index of 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.