Pan Fried Sole Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pan Fried Sole contains 165 calories, 19.5g protein, 0g carbs, and 7.5g fat per one fillet (150g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 165 kcal | 8% |
| Protein | 19.5g | 39% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 7.5g | 10% |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 62.0mg | 21% |
| Sodium | 390.0mg | 17% |
| Calcium | 30.0mg | 2% |
| Iron | 360.0mg | 2000% |
| Magnesium | 0.45mg | 0% |
| Zinc | 230.0mg | 2091% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 2.2mg | 129% |
| Vitamin B12 | 0.32mcg | 13% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 1.1mg | 7% |
| Vitamin K | 1.4mcg | 1% |
| Phosphorus | 18.0mg | 1% |
Is Pan Fried Sole Good for You?
Pan Fried Sole provides 165 calories per one fillet (150g) with 19.5g protein, 0g carbohydrates, and 7.5g fat. It is a source of cholesterol (21% dv), sodium (17% dv), iron (2000% dv).
Pan-seared white fish fillet cooked with light oil and seasoning
Key Health Benefits of Pan Fried Sole
- Cholesterol (21% 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 (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (129% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 19.5g protein per serving to support satiety and muscle maintenance.
How to Track Pan Fried Sole Nutrition with Gram
Use Gram to log pan fried 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 pan fried sole?
Pan Fried Sole contains 165 calories per one fillet (150g).
How much protein is in pan fried sole?
Pan Fried Sole provides 19.5g of protein per one fillet (150g).
How many carbs are in pan fried sole?
Pan Fried Sole has 0g of carbohydrates per one fillet (150g).
Is pan fried sole good for tracking nutrition?
Yes. Pan Fried Sole can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pan fried sole in a meal plan?
Use Pan Fried 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 pan fried sole and thousands of other foods with the Gram app.