Cooked Sole
Cooked sole offers a high-quality source of lean protein, making it a great choice for a balanced diet. It is very low in total and saturated fats, supporting light and healthy eating habits. The fish is rich in potassium and phosphorus, which help maintain muscle and bone health. Additionally, it provides essential B vitamins for energy metabolism along with a modest amount of omega-3 fatty acids beneficial for heart health.
Macronutrient distribution
A Serving (85 g) of Cooked Sole contains 77 calories, 16 g of protein, 0 g of carbohydrates, and 1 g of fat.
- Protein
- 16 g88%
- Fat
- 1 g12%
of calories
Calorie Burn
How long would it take to burn off 77 calories?
- Walking3.5 mph, moderate pace14 min
- YogaModerate effort, gentle pace20 min
- SwimmingFreestyle, moderate effort10 min
- Biking12–14 mph, moderate effort7 min
- StairsStair climbing, moderate pace10 min
- Running5 mph (12 min/mile)7 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (85 g)
Fats
- Total Fat1 / 83 g(1%)
- Saturated Fat0.65 / 25 g(3%)
- Monounsaturated Fat0.13 g
- Polyunsaturated Fat0.25 g
- Cholesterol78.2 / 300 mg(26%)
- Omega-30.21 g
- Omega-60.03 g
- Omega-90.13 g
- Oleic Acid0.13 g
- Capric Acid0.03 g
- Lauric Acid0.04 g
- Stearic Acid0.17 g
- Caprylic Acid0.03 g
- Linoleic Acid0.03 g
- Myristic Acid0.09 g
- Palmitic Acid0.26 g
- Docosahexaenoic Acid (DHA)0.13 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.07 g
Protein
- Protein16 / 56 g(29%)
Amino Acids
- Lysine1.3 g
- Serine0.75 g
- Valine0.89 g
- Alanine0.89 g
- Cystine0.08 g
- Cysteine0.22 g
- Proline0.6 g
- Taurine34 mg
- Arginine1.1 g
- Histidine0.6 g
- Threonine0.67 g
- Isoleucine0.82 g
- Methionine0.37 g
- Tryptophan0.19 g
- Glutamic Acid2.2 g
- Aspartic Acid1.9 g
- Phenylalanine0.75 g
- Glycine0.75 g
- Leucine1.3 g
- Tyrosine0.6 g
Vitamins
- Vitamin A8.5 / 900 ug(1%)
- Vitamin D0.43 / 15 ug(3%)
- Vitamin E0.26 / 15 mg(2%)
- Vitamin K0.43 / 120 ug(0%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B121.3 / 2.4 ug(53%)
- Thiamin (B1)0.04 / 1.2 mg(4%)
- Riboflavin (B2)0.09 / 1.3 mg(7%)
- Niacin (B3)3.8 / 16 mg(24%)
- Folate2.6 / 400 ug(1%)
- Pantothenic Acid (B5)0.26 / 5 mg(5%)
- Biotin1.7 / 30 ug(6%)
- Choline51 / 550 mg(9%)
Minerals
- Calcium11 / 1,000 mg(1%)
- Iron0.43 / 8 mg(5%)
- Magnesium25.5 / 420 mg(6%)
- Phosphorus170 / 700 mg(24%)
- Potassium255 / 3,400 mg(8%)
- Sodium51 / 2,300 mg(2%)
- Zinc0.26 / 11 mg(2%)
- Copper0.03 / 0.9 mg(4%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium30.6 / 55 ug(56%)
- Iodine21.3 / 150 ug(14%)
- Molybdenum1.7 / 45 ug(4%)
Other
- Water67.1 / 3,700 g(2%)
Sources
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