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Sole
Every value below adapts to the amount you pick.
Calories
95kcal
Protein
20.3g
Carbohydrates
0g
Fat
1.5g
Nutritional value
| Calories | 95 kcal |
| Protein | 20.3 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fat | 1.5 g |
| of which saturated | 0.2 g |
| Fibre | 0 g |
| Water | 77 g |
| Salt | 0.41 g |
| Cholesterol | 70.8 mg |
Calorie breakdown
Protein 86%Carbohydrates 0%Fat 14%
How to burn 95 calories?
Estimated for a 70 kg person, using MET equivalents from the Compendium of Physical Activities.
👣
2,216
steps
🚶
22 min
Walking
🏃
11 min
Jogging
🚴
13 min
Cycling
🏊
13 min
Swimming
Minerals · Vitamins
Minerals
| Calcium | 96 mg |
| Iron | 0.72 mg |
| Magnesium | 23.1 mg |
| Phosphorus | 128 mg |
| Potassium | 175 mg |
| Selenium | 103 µg |
| Zinc | 0.39 mg |
Vitamins
| Vitamin A | not determined |
| Vitamin D | not determined |
| Vitamin E | not determined |
| Vitamin K1 | not determined |
| Vitamin C | not determined |
| Vitamin B1 | 0.064 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 2.39 mg |
| Vitamin B6 | 0.22 mg |
| Vitamin B9 | not determined |
| Vitamin B12 | 1.12 µg |
Fatty acids and omega-3
| Polyunsaturated fatty acids | 0.2 g |
| Omega-3 ALA | not determined |
| Omega-3 EPA | 0.043 g |
| Omega-3 DHA | 0.16 g |
"Not determined" means ANSES did not measure this value for this food. We would rather say so than display a zero that is not one.
All 6 varieties
Raw, cooked, canned: values change a lot depending on preparation.
| Sole | kcal | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Sole, steamed | 95 | 20.3 | 0 | 1.5 |
| Sole, grilled/pan-fried | 94 | 23.6 | 0 | 0.5 |
| Sole, roasted/oven-cooked | 78 | 15.7 | 0 | 1.7 |
| Sole, raw | 77 | 18 | 0 | 0.6 |
| Sole, fried | 72 | 15.8 | 0 | 1 |
| Sole, boiled | 69 | 15 | 0 | 1 |
Where these figures come from
ANSES Ciqual table, the official French reference for food composition. Values per 100 g of food.
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