Lemon sole
Lemon sole, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 91 kcal |
| Protein | 21.5 g |
| Fat | 0.9 g |
| Carbs | 0.0 g |
Lemon sole is a flatfish native to the northeastern Atlantic, typically served as fillets that are pan-fried, grilled, or steamed. It is a popular choice in British and Northern European cooking, often paired with butter-based sauces or light herbs, though it fits equally well into simpler preparations. Per 100 g cooked, lemon sole provides 91 kcal, 21.5 g of protein, just 0.9 g of fat, and zero carbohydrates or fibre, making it a notably lean source of protein. It contributes 260 mg of potassium, 163 mg of phosphorus, and 1.1 mcg of vitamin B12 per 100 g, alongside 3.8 mg of niacin. No glycemic index applies given the absence of carbohydrates. Compatible with pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in lemon sole?
Cooked lemon sole contains 91 kcal per 100 g. A typical fillet weighs around 150–180 g, putting a single serving at roughly 135–165 kcal.
Is lemon sole keto-friendly?
Yes, lemon sole is well suited to a keto diet. It contains zero carbohydrates per 100 g and delivers 21.5 g of protein with only 0.9 g of fat, making it a very lean, carb-free option.
How much vitamin B12 is in lemon sole?
Cooked lemon sole provides 1.1 mcg of vitamin B12 per 100 g. A standard fillet portion of around 150 g would supply approximately 1.65 mcg of vitamin B12.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 91.0 kcal |
| Protein | 21.5 g |
| Fat | 0.90 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.12 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.31 g |
| Omega-3 | 0.24 g |
| Omega-6 | 0.034 g |
| Cholesterol | 73.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 23.0 mg |
| Iron | 0.50 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 163 mg |
| Potassium | 260 mg |
| Sodium | 150 mg |
| Zinc | 0.50 mg |
| Copper | 0.010 mg |
| Manganese | 0.010 mg |
| Selenium | 73.0 mcg |
| Iodine | 31.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.85 mg |
| Thiamin (B1) | 0.12 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 3.8 mg |
| Pantothenic acid (B5) | 0.29 mg |
| Vitamin B6 | 0.20 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 1.1 mcg |
