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Steamed sole Calories
Lean, high-protein, gently cooked white fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed sole (120 g) has 109 calories. That works out to 91 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 1.7 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed sole Nutrition Facts
Selected: 1 piece (medium) · 120 g
109
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
1.7g
· 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%
Steamed sole nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 Steamed sole?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 109 kcal |
| 1 ounce (mini) | 28 g | 25 kcal |
| ½ piece (half) | 60 g | 55 kcal |
| 1 piece (small) | 80 g | 73 kcal |
| 100 g | 100 g | 91 kcal |
| 1 cup (shredded) | 140 g | 127 kcal |
| 1 serving (medium) | 150 g | 137 kcal |
| 1 piece (large) | 170 g | 155 kcal |
| 1 serving (large) | 220 g | 200 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Steamed sole
How do you steam sole without it falling apart?
Steam sole gently and handle it as little as possible. Put the fillets in a single layer, keep the lid on, and lift them out with a wide spatula once the flesh turns opaque and flakes easily.
How long does it take to steam sole?
Steamed sole cooks quickly, but the time varies with the thickness of the fillet and whether it is whole. Check the thickest part: the fish is done when it is opaque throughout and separates easily with a fork.
Can you steam sole fillets instead of a whole fish?
Yes, sole fillets work very well for steaming and are easier to serve than a whole fish. Arrange them in one layer so they cook evenly, and check them early because thin fillets can become dry if overcooked.
Does steamed sole have bones?
Yes, whole steamed sole has a central backbone and may have small bones along the body. Boneless fillets are more convenient, but check each serving carefully, especially before giving it to a child.
What should you season steamed sole with?
Lemon, fresh herbs, and a little black pepper complement steamed sole without overpowering its mild flavor. You can add sliced onion or a bay leaf to the steaming liquid, then season lightly after cooking.
Can you steam frozen sole?
Yes, you can steam frozen sole, though thawing it in the refrigerator first usually gives more even results. Pat thawed fillets dry before cooking; fish cooked from frozen may release extra water and need longer.
How can you tell when steamed sole is cooked?
Steamed sole is cooked when its flesh is opaque all the way through and flakes apart easily with a fork. Check the thickest section rather than relying only on appearance at the edges, which cook first.
What goes well with steamed sole?
Steamed sole pairs well with boiled potatoes, steamed vegetables, or a fresh salad. A squeeze of lemon and a simple grain side make a balanced meal while keeping the fish’s delicate flavor in the foreground.
How should you store leftover steamed sole?
Refrigerate leftover steamed sole in a covered container as soon as it has cooled, and eat it the next day. Reheat it gently until hot throughout; repeated reheating can dry out the delicate fish.
Is steamed sole a good fish to eat during pregnancy?
Yes, fully cooked sole is generally considered a low-mercury fish and can be part of a pregnancy diet. Avoid raw or undercooked fish, and follow your clinician’s advice if you have individual dietary restrictions.
Steamed sole Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
3.12mg · 20% DV
B6
0.24mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
34µg · 23% DV
Potassium ⭐
432mg · 13% DV
Sodium
90mg · 4% DV
Steamed sole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed sole
To burn the 109 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 Steamed sole?
Steamed sole is a gently cooked sole dish, often prepared Turkish-style with a little water and aromatics such as onion, lemon and parsley under a covered pan. The fish cooks in its own juices, keeping its delicate flesh moist without a heavy coating or sauce.
Its flavour is mild and the texture tender, so a squeeze of lemon and a fresh salad make natural accompaniments. In Turkey it may be served as a light lunch or dinner, alongside a little rice or vegetables; elsewhere, it also fits easily into a simple seafood meal. It is lean and high in protein, making it a practical choice when you want a lighter fish dish. Use herbs and lemon for flavour without adding much oil.
How Nutritious Is Steamed sole?
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
High
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 Steamed sole 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 Steamed sole Contain Allergens?
Contains these allergens:
Which Diets Is Steamed sole 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
Steamed sole Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.4g
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.