Cooked sole: calories and nutrition facts
Cooked sole has 69 kcal per 100 g. One serving, 1 Fillet (150 g), has 104 kcal.
- Calories
- 69 kcal
- Protein
- 15 g
- Carbohydrates
- 0 g
- Fat
- 1 g
Per 100 g
Cooked sole: how many calories?
Cooked sole has 69 kcal per 100 g, with 15 g protein, 0 g carbs and 1 g fat. A 150 g serving (1 Fillet) has 104 kcal. That is less than the average for Meat, Eggs, Fish (183 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein87%
- Carbohydrates0%
- Fat13%
Calculate a portion
- Calories
- 104 kcal
- Protein
- 22.5 g
- Carbohydrates
- 0 g
- Fat
- 1.5 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 69 kcal | 104 kcal |
| Fat | 1 g | 1.5 g |
| of which saturated fat | 0.2 g | 0.3 g |
| Carbohydrates | 0 g | 0 g |
| of which sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Protein | 15 g | 22.5 g |
| Sodium | 82 mg | 123 mg |
| Water | 84 g | 126 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 90 mg | 135 mg |
| Iron | 0.9 mg | 1.4 mg |
| Potassium | 137 mg | 206 mg |
| Magnesium | 22 mg | 33 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(69 kcal) | 3% |
| Fat(1 g) | 1% |
| of which saturated fat(0.2 g) | 1% |
| Carbohydrates(0 g) | 0% |
| of which sugars(0 g) | 0% |
| Protein(15 g) | 30% |
| Salt(0.21 g) | 3% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked sole: frequently asked questions
Cooked sole: how many calories per serving?
A 150 g serving (1 Fillet) has 104 kcal.
Cooked sole: how much protein?
Cooked sole contains 15 g of protein per 100 g, 30% of the 50 g reference intake.
Cooked sole: how much fibre?
Cooked sole provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.
Cooked sole: how much makes 100 kcal?
100 kcal is about 145 g of this food.
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- Cooked seafood mix80 kcal
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- Cooked skate98 kcal
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- Cooked turkey liver182 kcal
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