Dover sole
Categories
| Macros | per 100 g |
|---|---|
| Calories | 89 kcal |
| Protein | 18.1 g |
| Fat | 1.8 g |
| Carbs | 0.0 g |
Dover sole is a flatfish prized in European cuisine, typically pan-fried, grilled or steamed and served as a restaurant centrepiece or a simple weeknight fillet. Per 100 g raw, it provides 89 kcal, 18.1 g of protein, 1.8 g of fat and zero carbohydrates, making it a lean, high-protein option. It contains 310 mg of potassium and 200 mg of phosphorus per 100 g, alongside 8 mcg of vitamin D and 3 mg of niacin. No glycemic index applies, as the fish contains no carbohydrates. Dover sole fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in dover sole?
Raw dover sole contains 89 kcal per 100 g. A typical fillet weighs around 150–180 g, putting a single serving at roughly 135–160 kcal before any cooking fat is added.
Is dover sole keto-friendly?
Yes, dover sole is well suited to a keto diet. It contains zero carbohydrates per 100 g and delivers 18.1 g of protein and just 1.8 g of fat, making it a lean fit for low-carb eating patterns.
How much vitamin D is in dover sole?
Dover sole provides 8 mcg of vitamin D per 100 g. That places it among the more notable fish sources of this fat-soluble vitamin, which is found in relatively few foods naturally.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 89.0 kcal |
| Protein | 18.1 g |
| Fat | 1.8 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.10 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.20 g |
| Trans | 0 g |
| Omega-3 | 0.16 g |
| Omega-6 | 0.020 g |
| Cholesterol | 50.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 29.0 mg |
| Iron | 0.80 mg |
| Magnesium | 49.0 mg |
| Phosphorus | 200 mg |
| Potassium | 310 mg |
| Sodium | 100 mg |
| Zinc | 0.40 mg |
| Copper | 0.020 mg |
| Selenium | 23.0 mcg |
| Iodine | 25.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 8.0 mcg |
| Vitamin E | 0.60 mg |
| Thiamin (B1) | 0.060 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 3.0 mg |
| Vitamin B6 | 0.31 mg |
| Folate (B9) | 10.0 mcg |
| Vitamin B12 | 0.80 mcg |
