Food Database1 medium fillet • 163 g

Sole

Sole has 84 calories per 1 medium fillet in the Forkd Food Database, with calories, macros, micronutrients, and a nutrition score.

Calories

84 kcal

Serving Weight

163 g

Protein

14.9 g

Fiber

0 g

Nutrition Score

39

Nutrition Score

Limited

This food stands out for protein density, reasonable sodium relative to the serving size.

Protein Density

25

Fiber Density

0

Micronutrients

6

Sodium Moderation

8

Nutrition Snapshot

Macros and micros at a glance

Calories

84

Protein

14.9g

Carbs

0g

Fat

2.3g

Fiber

0g

Micronutrients

Calcium

25.2 mg • 2.5% of daily target

Iron

0.2 mg • 1.2% of daily target

Magnesium

21.6 mg • 5.1% of daily target

Potassium

192 mg • 7.4% of daily target

Sodium

355 mg • 15.4% of daily limit

Zinc

0.4 mg • 3.5% of daily target

Selenium

31.9 mcg • 58% of daily target

Vitamin A

12 mcg • 1.3% of daily target

Vitamin E

0.8 mg • 5% of daily target

Vitamin D

3.4 mcg • 22.4% of daily target

Vitamin C

0 mg • 0% of daily target

Folate

6 mcg • 1.5% of daily target

Vitamin B12

1.4 mcg • 56.5% of daily target

Vitamin K

0.1 mcg • 0.1% of daily target

Omega-3

0.35 g • 22.1% of daily target

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