Dover Sole Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dover Sole contains 235 calories, 10g protein, 23g carbs, and 11g fat per one serving (350g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one serving (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 235 kcal | 12% |
| Protein | 10.0g | 20% |
| Carbohydrates | 23.0g | 8% |
| Total Fat | 11.0g | 14% |
| Fiber | 1.2g | 4% |
| Sugar | 0.60g | -- |
| Saturated Fat | 2.2g | 11% |
| Cholesterol | 28.0mg | 9% |
| Sodium | 390.0mg | 17% |
| Potassium | 3.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 420.0mg | 2333% |
| Magnesium | 0.40mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 2.1mg | 124% |
| Vitamin B12 | 0.28mcg | 12% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.90mg | 6% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 12.0mg | 1% |
Is Dover Sole Good for You?
Dover Sole provides 235 calories per one serving (350g) with 10g protein, 23g carbohydrates, and 11g fat. It is a source of saturated fat (11% dv), sodium (17% dv), iron (2333% dv).
Classic British takeaway of battered Dover sole fillet served with deep-fried potato chips
Key Health Benefits of Dover Sole
- Saturated Fat (11% 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 (2333% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (124% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10g 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 235 calories per one serving (350g).
How much protein is in dover sole?
Dover Sole provides 10g of protein per one serving (350g).
How many carbs are in dover sole?
Dover Sole has 23g of carbohydrates per one serving (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.