Sole Fish Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sole Fish contains 195 calories, 16g protein, 9g carbs, and 9g fat per one cake (100g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one cake (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 16.0g | 32% |
| Carbohydrates | 9.0g | 3% |
| Total Fat | 9.0g | 12% |
| Fiber | 0.80g | 3% |
| Sugar | 1.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 380.0mg | 17% |
| Potassium | 1.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 280.0mg | 1556% |
| Magnesium | 0.40mg | 0% |
| Zinc | 180.0mg | 1636% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 1.0mg | 7% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 15.0mg | 1% |
Is Sole Fish Good for You?
Sole Fish provides 195 calories per one cake (100g) with 16g protein, 9g carbohydrates, and 9g fat. It is a source of cholesterol (18% dv), sodium (17% dv), iron (1556% dv).
Pan-fried patty of minced sole mixed with breadcrumbs, egg, and seasonings
Key Health Benefits of Sole Fish
- Cholesterol (18% 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 (1636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% 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 Sole Fish Nutrition with Gram
Use Gram to log sole fish 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 sole fish?
Sole Fish contains 195 calories per one cake (100g).
How much protein is in sole fish?
Sole Fish provides 16g of protein per one cake (100g).
How many carbs are in sole fish?
Sole Fish has 9g of carbohydrates per one cake (100g).
Is sole fish good for tracking nutrition?
Yes. Sole Fish can be logged by calories, macros, and micronutrients in the Gram app.
How should I use sole fish in a meal plan?
Use Sole Fish 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 sole fish and thousands of other foods with the Gram app.