Crumbed Sole Nutrition Facts: Calories, Macros & Health Benefits
Summary: Crumbed Sole contains 240 calories, 17g protein, 15g carbs, and 12g fat per one fillet (150g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 240 kcal | 12% |
| Protein | 17.0g | 34% |
| Carbohydrates | 15.0g | 5% |
| Total Fat | 12.0g | 15% |
| Fiber | 0.70g | 2% |
| Sugar | 1.2g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 45.0mg | 15% |
| Sodium | 380.0mg | 17% |
| Calcium | 26.0mg | 2% |
| Iron | 290.0mg | 1611% |
| Magnesium | 0.50mg | 0% |
| Zinc | 210.0mg | 1909% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.16mcg | 7% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 1.1mg | 7% |
| Vitamin K | 1.1mcg | 1% |
| Phosphorus | 18.0mg | 1% |
Is Crumbed Sole Good for You?
Crumbed Sole provides 240 calories per one fillet (150g) with 17g protein, 15g carbohydrates, and 12g fat. It is a source of cholesterol (15% dv), sodium (17% dv), iron (1611% dv).
Flat white fish fillet coated in breadcrumbs and pan-fried until golden
Key Health Benefits of Crumbed Sole
- Cholesterol (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1611% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1909% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (118% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 17g protein per serving to support satiety and muscle maintenance.
How to Track Crumbed Sole Nutrition with Gram
Use Gram to log crumbed sole and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in crumbed sole?
Crumbed Sole contains 240 calories per one fillet (150g).
How much protein is in crumbed sole?
Crumbed Sole provides 17g of protein per one fillet (150g).
How many carbs are in crumbed sole?
Crumbed Sole has 15g of carbohydrates per one fillet (150g).
Is crumbed sole good for tracking nutrition?
Yes. Crumbed Sole can be logged by calories, macros, and micronutrients in the Gram app.
How should I use crumbed sole in a meal plan?
Use Crumbed Sole as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track crumbed sole and thousands of other foods with the Gram app.