Calories in Sole: Nutrition Facts & Serving Sizes
Per 1 fillet (163g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A sole fillet (163g) contains about 114 calories with 20.2g of protein, making it one of the leanest and lowest-calorie fish options available. Per 100g, sole provides 70 calories with 12.4g of protein, 1.9g of fat, and 0g of carbs. Sole is a flatfish known for its mild, delicate flavor and very low fat content. The selenium content is notable at 26.6mcg per 100g, covering about 48% of the daily recommended intake. Vitamin D is present at 2.8mcg per 100g, contributing to daily needs. Phosphorus is at 252mg per 100g, supporting bone health and energy metabolism. Sodium is moderate at 296mg per 100g, higher than many fresh fish due to the natural sodium content of flatfish. Sole is a premium restaurant fish that is excellent for calorie-conscious eating, delivering high protein at minimal caloric cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (163g) | 114.1 | 20.2g | 0g | 3.1g | 0g |
| 1 oz, boneless (28g) | 19.9 | 3.5g | 0g | 0.5g | 0g |
| 3 oz (85g) | 59.5 | 10.5g | 0g | 1.6g | 0g |
| 100g | 70 | 12.4g | 0g | 1.9g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70 | 4% |
| Protein | 12.4g | 25% |
| Total Fat | 1.9g | 2% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 296mg | 13% |
| Cholesterol | 45mg | 15% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.4g | 0% |
| Cholesterol | 45mg | 15% |
| Calcium | 21mg | 2% |
| Iron | 0.2mg | 1% |
| Potassium | 160mg | 3% |
| Vitamin A | 10mcg | 1% |
| Vitamin D | 2.8mcg | 14% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.1mcg | 46% |
| Magnesium | 18mg | 4% |
| Phosphorus | 252mg | 20% |
| Zinc | 0.3mg | 3% |
| Selenium | 26.6mcg | 48% |
| Folate | 5mcg | 1% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sole
Sole is one of the leanest fish available, with only 70 calories per 100g and 12.4g of protein. For anyone trying to maximize protein while minimizing calories, sole competes with shrimp and scallops as one of the leanest protein options. A full fillet provides 20.2g of protein at just 114 calories, which is an outstanding protein-to-calorie ratio.
The 26.6mcg of selenium per 100g supports antioxidant enzyme function, thyroid health, and immune defense. Selenium deficiency can impair thyroid hormone metabolism and reduce antioxidant capacity, so fish like sole, snapper, and sea bass help maintain adequate selenium status.
Sole provides 2.8mcg of vitamin D per 100g, contributing toward the daily target of 15 to 20mcg. Vitamin D supports bone density, testosterone production, and immune function. The 252mg of phosphorus per 100g works with calcium for bone mineralization and is critical for ATP synthesis (cellular energy production).
Sole's mild flavor makes it one of the most versatile fish for people who do not enjoy strong fish flavors. It can be pan-seared, baked, steamed, or poached in minutes, making it practical for weeknight meal prep.
Dietary Considerations
Sole is naturally gluten-free, keto-friendly (0g carbs), and high in lean protein. It is not vegan or vegetarian. Sole has very low mercury levels, making it safe for frequent consumption. The FDA classifies it as a 'best choice' fish that can be eaten 2 to 3 times per week or more. For weight loss, sole's extremely low calorie density makes it one of the best protein foods available.
Daily Intake (100g)
100g of sole provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sole?
A sole fillet (163g) has about 114 calories. Per 100g, sole contains 70 calories. It is one of the lowest-calorie fish, comparable to flounder and tilapia.
Is sole good for weight loss?
Yes, sole is excellent for weight loss. At 70 calories per 100g with 12.4g of protein and 0g of carbs, it provides high-quality protein with very few calories. This makes it ideal for high-volume eating on a calorie deficit.
How much protein in sole?
A sole fillet (163g) has about 20.2g of protein. Per 100g, sole contains 12.4g of protein. It is a moderate-protein fish, slightly lower than denser fish like sea bass (18.4g/100g) or snapper (20.5g/100g).
Is sole a healthy fish to eat?
Yes, sole is a healthy fish choice. It is very low in fat (1.9g/100g), high in protein, and contains selenium, vitamin D, and phosphorus. It is also low in mercury, making it safe for frequent consumption.
Is sole keto-friendly?
Yes, sole is keto-friendly with 0g of carbs per 100g. It is a pure protein source that fits easily into a ketogenic diet. The 1.9g of fat per 100g is mostly unsaturated, which is ideal for keto eating.
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