Food guide

Sole

A delicate cooked flatfish; USDA groups flounder and sole together in SR Legacy.

SeafoodProtein-Rich

Sole, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of sole, cooked for fair comparison. Typical serving: 100 g cooked — 86 kcal per 100 g serving.

Nutrition information for Sole
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	86 kcal	86 kcal	100 kcal
Protein	15.2 g	15.2 g	17.7 g
Carbohydrate	0 g	0 g	0 g
Fat	2.4 g	2.4 g	2.8 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sole, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sole
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	12 µg	12 µg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	3.5 µg	3.5 µg	18%
Vitamin E	0.77 mg	0.77 mg	5%
Vitamin K	0.1 µg	0.1 µg	<1%
Thiamin	0.026 mg	0.026 mg	2%
Riboflavin	0.025 mg	0.025 mg	2%
Niacin	1.3 mg	1.3 mg	8%
Vitamin B6	0.12 mg	0.12 mg	7%
Folate	6 µg	6 µg	2%
Vitamin B12	1.3 µg	1.3 µg	54%
Pantothenic acid	0.23 mg	0.23 mg	5%
Choline	79.9 mg	79.9 mg	15%
Minerals
Calcium	25 mg	25 mg	2%
Iron	0.23 mg	0.23 mg	1%
Magnesium	22 mg	22 mg	5%
Phosphorus	309 mg	309 mg	25%
Potassium	197 mg	197 mg	4%
Sodium	363 mg	363 mg	16%
Zinc	0.39 mg	0.39 mg	4%
Selenium	32.6 µg	32.6 µg	59%
Copper	0.023 mg	0.023 mg	3%
Manganese	0.017 mg	0.017 mg	<1%

Source: USDA FoodData Central — Fish, flatfish (flounder and sole species), cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sole?

A concentrated protein food for the calories it costs.
A delicate cooked flatfish; USDA groups flounder and sole together in SR Legacy.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Lemon, Butter, Capers.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.