Raw sole: calories and nutrition facts

Raw sole has 77 kcal per 100 g. One serving, 1 Fillet (150 g), has 116 kcal.

Calories
77 kcal
Protein
18 g
Carbohydrates
0 g
Fat
0.6 g

Per 100 g

Raw sole: how many calories?

Raw sole has 77 kcal per 100 g, with 18 g protein, 0 g carbs and 0.6 g fat. A 150 g serving (1 Fillet) has 116 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

  • Protein93%
  • Carbohydrates0%
  • Fat7%

Calculate a portion

Calories
116 kcal
Protein
27 g
Carbohydrates
0 g
Fat
0.9 g

Nutrition facts

NutrientPer 100 gPer serving (150 g)
Calories77 kcal116 kcal
Fat0.6 g0.9 g
of which saturated fat0.1 g0.2 g
Carbohydrates0 g0 g
of which sugars0 g0 g
Fiber0 g0 g
Protein18 g27 g
Sodium76 mg114 mg
Water80.1 g120.1 g
Vitamin C0 mg0 mg
Calcium23 mg34 mg
Iron0.4 mg0.5 mg
Potassium349 mg524 mg
Magnesium27 mg40 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).

NutrientOf reference intake
Calories(77 kcal)4%
Fat(0.6 g)1%
of which saturated fat(0.1 g)1%
Carbohydrates(0 g)0%
of which sugars(0 g)0%
Protein(18 g)36%
Salt(0.19 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)

Raw sole: frequently asked questions

Raw sole: how many calories per serving?

A 150 g serving (1 Fillet) has 116 kcal.

Raw sole: how much protein?

Raw sole contains 18 g of protein per 100 g, 36% of the 50 g reference intake.

Raw sole: how much fibre?

Raw sole provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.

Raw sole: how much makes 100 kcal?

100 kcal is about 129 g of this food.

Recipes with this food

Sole meunière

Sole meunière

327 kcal · 20 min

Sole fillets with whisky

Sole fillets with whisky

263 kcal · 25 min

Creamy lemon sole fillets on a bed of potatoes with lime-zested langoustines

Creamy lemon sole fillets on a bed of potatoes with lime-zested langoustines

866 kcal · 25 min

Indian-style Sole

Indian-style Sole

288 kcal · 25 min

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