Lemon Sole Nutrition Facts: Calories, Macros & Health Benefits
Summary: Lemon Sole contains 185 calories, 16g protein, 3.5g carbs, and 11g fat per one fillet (150g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 16.0g | 32% |
| Carbohydrates | 3.5g | 1% |
| Total Fat | 11.0g | 14% |
| Fiber | 0.20g | 1% |
| Sugar | 0.30g | -- |
| Saturated Fat | 6.5g | 32% |
| Cholesterol | 60.0mg | 20% |
| Sodium | 380.0mg | 17% |
| Potassium | 2.5mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 280.0mg | 1556% |
| Magnesium | 0.50mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 150.0mg | 12% |
Is Lemon Sole Good for You?
Lemon Sole provides 185 calories per one fillet (150g) with 16g protein, 3.5g carbohydrates, and 11g fat. It is a source of saturated fat (32% dv), cholesterol (20% dv), sodium (17% dv).
Classic French dish of sole fillet dredged in light flour and pan-fried in browned butter with lemon juice and parsley
Key Health Benefits of Lemon Sole
- Saturated Fat (32% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (20% 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 (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1818% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 16g protein per serving to support satiety and muscle maintenance.
How to Track Lemon Sole Nutrition with Gram
Use Gram to log lemon 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 lemon sole?
Lemon Sole contains 185 calories per one fillet (150g).
How much protein is in lemon sole?
Lemon Sole provides 16g of protein per one fillet (150g).
How many carbs are in lemon sole?
Lemon Sole has 3.5g of carbohydrates per one fillet (150g).
Is lemon sole good for tracking nutrition?
Yes. Lemon Sole can be logged by calories, macros, and micronutrients in the Gram app.
How should I use lemon sole in a meal plan?
Use Lemon 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 lemon sole and thousands of other foods with the Gram app.