Elderberry
Surf Clam
Sole
Sole is a delicate, mild-flavored flatfish commonly used in fillets, pan-fried, or baked. It has a tender texture and light, sweet taste.
110
1 medium fillet
(120 grams)
CAL
A
Nutri-Score
Contains high-quality protein and essential vitamins, while being low in fat and calories.
Value per 100 grams & per cup (150g):
90 kcal | 135 kcal
Protein
15 grams | 25 grams
Fats
1.5 grams | 2.25 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Vitamin B12: Supports nerve function and red blood cell production.
- Vitamin D: Helps regulate calcium absorption and bone health.
- Niacin (B3): Supports metabolism and healthy skin.
- Selenium: Protects cells from oxidative stress and supports thyroid function.
Satiety and Feelings
Sole is high in protein and low in fat, making it filling without being heavy.
What does 100 g look like?
About one small fillet, roughly the size of a palm.
What does 2000/2500 calories look like?
About 22–28 fillets (100 g each) or 15–18 cups (150 g each), weighing 2.2–2.8 kg (4.85–6.17 lbs).
Daily Value per 100 grams %
Did you know?
Sole is a flatfish that lives on sandy or muddy sea floors, camouflaging itself from predators.
They have both eyes on one side of their head as adults, a unique adaptation for life on the ocean bottom.
Sole can grow up to 70 cm long, but most sold commercially are smaller, tender fillets.
They are a popular choice in European cuisine, often pan-fried with butter and lemon.
Drawback
Low in fat, so it may not provide long-lasting satiety for some people.
Can accumulate mercury or environmental toxins if sourced from polluted waters.
Fresh sole has a short shelf life and must be consumed quickly or frozen.
- Always check for the MSC label.
