Dover Sole Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dover Sole contains 95 calories, 19g protein, 0g carbs, and 1.5g fat per one whole fish (350g). It is a source of cholesterol, iron, zinc.
Nutrition Facts — one whole fish (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 19.0g | 38% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 1.5g | 2% |
| Saturated Fat | 0.30g | 2% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 85.0mg | 4% |
| Calcium | 26.0mg | 2% |
| Iron | 290.0mg | 1611% |
| Magnesium | 0.30mg | 0% |
| Zinc | 210.0mg | 1909% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 2.6mg | 153% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 9.0mcg | 2% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 1.1mcg | 1% |
| Phosphorus | 16.0mg | 1% |
Is Dover Sole Good for You?
Dover Sole provides 95 calories per one whole fish (350g) with 19g protein, 0g carbohydrates, and 1.5g fat. It is a source of cholesterol (18% dv), iron (1611% dv), zinc (1909% dv).
Whole Dover sole simply grilled on the bone, often finished with lemon and herbs
Key Health Benefits of Dover Sole
- Cholesterol (18% 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 (153% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 19g protein per serving to support satiety and muscle maintenance.
How to Track Dover Sole Nutrition with Gram
Use Gram to log dover 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 dover sole?
Dover Sole contains 95 calories per one whole fish (350g).
How much protein is in dover sole?
Dover Sole provides 19g of protein per one whole fish (350g).
How many carbs are in dover sole?
Dover Sole has 0g of carbohydrates per one whole fish (350g).
Is dover sole good for tracking nutrition?
Yes. Dover Sole can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dover sole in a meal plan?
Use Dover 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 dover sole and thousands of other foods with the Gram app.