There are about 107 calories in 100 grams of sole.
The Ministry of Health's table lists 15 entries for sole, from 70 to 198 calories per 100 grams. The number here is for Fish, sole, baked with lemon juice and soy oil, the entry that stands for the food on this page.
How many calories are in a portion of sole?
A weight in grams, or one of the food's own units, works out the calories and nutrients of that portion.
- Calories
- 107
- Protein
- 14.5 g
- Fat
- 5.1 g
- Carbohydrates
- 0.3 g
- Sodium
- 525 mg
Sole comes in these common portions, with the calories of each.
| Portion | Weight | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|---|
| small portion | 64 g | 68 | 9.3 | 3.3 | 0.19 |
| medium portion | 151 g | 162 | 21.9 | 7.7 | 0.45 |
| large portion | 199 g | 213 | 28.9 | 10.1 | 0.6 |
100 grams of sole contain 14.5 grams of protein, 5.1 grams of fat and 0.3 grams of carbohydrates.
- Protein14.5 g
- Fat5.1 g
- Saturated fat0.95 g
- Carbohydrates0.3 g
- Sugars0.1 g
- Dietary fibre0 g
- Sodium525 mg
- Cholesterol52.4 mg
These vitamins and minerals are in 100 grams of sole, as the Ministry lists them.
- Calcium
- 24.8 mg
- Iron
- 0.22 mg
- Potassium
- 191 mg
- Magnesium
- 21.2 mg
- Zinc
- 0.38 mg
- Vitamin C
- 1.7 mg
- Vitamin A
- 10.5 mcg
- Vitamin D
- 3.3 mcg
- Vitamin B12
- 1.2 mcg
- Folate
- 6.1 mcg
The Ministry of Health lists 15 entries for sole.
The numbers are per 100 grams. Brands, ways of cooking and sizes each have a row of their own.
All 15 entries in the table
| Entry | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Fish, sole, raw | 70 | 12.4 | 1.9 | 0 |
| Fish, sole, frozen fillet, Tnuva | 70 | 12.4 | 1.9 | 0 |
| Fish, sole, coated, fried in soy oil | 187 | 14.2 | 10.6 | 7.7 |
| Fish, sole, baked with lemon juice and margarine | 107 | 14.3 | 5 | 0.3 |
| Fish, sole, baked with lemon juice and soy oilThe entry used above | 107 | 14.5 | 5.1 | 0.3 |
| Fish, sole, coated without breadcrumbs, baked in soy oil | 159 | 14.7 | 8.6 | 4.7 |
| Fish, sole, coated, fried in canola oil | 187 | 14.2 | 10.6 | 7.7 |
| Fish, sole, coated without breadcrumbs, fried in soy oil | 198 | 14 | 10.4 | 10.8 |
| Fish, sole, steamed or poached | 88 | 15.6 | 2.4 | 0 |
| Fish, sole, cooked in tomato sauce and canola oil | 103 | 9.7 | 6 | 1.8 |
| Fish, sole, coated, fried in olive oil | 187 | 14.2 | 10.6 | 7.7 |
| Fish, sole, coated and floured, fried in olive oil, no breadcrumbs | 198 | 14 | 10.4 | 10.8 |
| Fish, sole, baked with lemon juice and canola oil | 109 | 14.5 | 5.2 | 0.3 |
| Fish, sole, baked with lemon juice and olive oil | 109 | 14.5 | 5.2 | 0.3 |
| Fish, sole, coated, fried, without oil | 132 | 15.3 | 3.5 | 8.4 |
These foods are close to sole in calories.
- Fish, Nile perch, steamed or poached114 calories per 100 g
- Fish, grouper, chraimeh, cooked in tomato sauce and canola oil106 calories per 100 g
- Fish, red snapper, raw105 calories per 100 g
- Fish, grey mullet, raw117 calories per 100 g
- Fish, Nile perch, baked with vegetables and soy oil105 calories per 100 g
- Fish, mullet, raw117 calories per 100 g
These are the questions people ask about the calories in sole.
How many calories are in sole?
100 grams of sole have about 107 calories. The Ministry of Health's table lists 15 entries for it, from 70 to 198 calories per 100 grams.
How many calories are in 50, 100 and 200 grams of sole?
50 grams have 54 calories, 100 grams have 107 and 200 grams have 214.
How much protein, fat and carbohydrates are in sole?
In 100 grams there are 14.5 g of protein, 5.1 g of fat and 0.3 g of carbohydrates, of which 0.1 g are sugars.
How many calories are in one medium portion of sole?
The Ministry's table gives 151 grams for one medium portion of sole, which is 162 calories.
The foods, their nutrients and their unit weights are the national nutrition table of the Ministry of Health, read on 5 November 2026. The figures are averages per 100 grams of the food as the table lists it.