Sole
Fried sole, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 78 kcal |
| Protein | 15.8 g |
| Fat | 1.0 g |
| Carbs | 0.0 g |
Fried sole is a lean flatfish cooked by pan-frying or shallow-frying, commonly served as a main course in Mediterranean and European cuisines. Per 100 g, it provides 78 kcal, 15.8 g of protein, just 1 g of fat, and no carbohydrates or fibre, making it one of the leaner cooked fish options available. Notable minerals include 224 mg of potassium and 180 mg of phosphorus per 100 g, alongside 144 mg of sodium. On the vitamin side, it contributes 1.31 mcg of vitamin B12 and 1.53 mg of niacin per 100 g. No glycemic index is applicable given the absence of carbohydrates. Fried sole fits pescatarian, gluten-free, dairy-free, keto and Mediterranean dietary patterns.
How many calories in fried sole?
Fried sole contains 78 kcal per 100 g. A typical restaurant portion of around 150 g would come to roughly 117 kcal, making it a relatively low-calorie cooked fish option.
How much protein is in fried sole?
Fried sole provides 15.8 g of protein per 100 g, with virtually no fat (1 g) and zero carbohydrates. That protein-to-calorie ratio is notably high compared to many other cooked fish.
Is fried sole keto-friendly?
Yes, fried sole is keto-friendly — it contains 0 g of carbohydrates per 100 g and is high in protein with minimal fat. It fits comfortably within a ketogenic dietary pattern, provided it is not coated in flour or breadcrumbs before frying.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 78.2 kcal |
| Protein | 15.8 g |
| Fat | 1.0 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.20 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.20 g |
| Omega-3 | 0.20 g |
| Omega-6 | 0 g |
| Cholesterol | 65.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 47.7 mg |
| Iron | 0.57 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 180 mg |
| Potassium | 224 mg |
| Sodium | 144 mg |
| Zinc | 0.45 mg |
| Copper | 0.026 mg |
| Manganese | 0.010 mg |
| Selenium | 30.0 mcg |
| Iodine | 20.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 12.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0.47 mcg |
| Vitamin E | 0.50 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.058 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 1.5 mg |
| Pantothenic acid (B5) | 0.23 mg |
| Vitamin B6 | 0.34 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 1.3 mcg |
