Lemon Sole, Raw
Lemon sole is a lean fish with low calorie content, making it an excellent choice for a balanced diet. It provides a rich source of high-quality protein, essential for muscle maintenance and repair. Important minerals like phosphorus and potassium contribute to overall wellness. The B vitamins, including B12 and B6, support normal energy metabolism.
Macronutrient distribution
A Serving (113 g) of Lemon Sole, Raw contains 82 calories, 18.4 g of protein, 0 g of carbohydrates, and 0.79 g of fat.
- Protein
- 18.4 g91%
- Fat
- 0.8 g9%
of calories
Calorie Burn
How long would it take to burn off 82 calories?
- Walking3.5 mph, moderate pace15 min
- YogaModerate effort, gentle pace21 min
- SwimmingFreestyle, moderate effort11 min
- Biking12–14 mph, moderate effort8 min
- StairsStair climbing, moderate pace10 min
- Running5 mph (12 min/mile)8 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 (113 g)
Fats
- Total Fat0.79 / 83 g(1%)
- Saturated Fat0.17 / 25 g(1%)
- Monounsaturated Fat0.24 g
- Polyunsaturated Fat0.38 g
- Cholesterol56.5 / 300 mg(19%)
- Omega-30 g
- Omega-90 g
- Oleic Acid0 g
- Stearic Acid0.02 g
- Myristic Acid0.01 g
- Palmitic Acid0.07 g
- Docosahexaenoic Acid (DHA)0 g
- Eicosapentaenoic Acid (EPA)0 g
Protein
- Protein18.4 / 56 g(33%)
Amino Acids
- Lysine1.8 g
- Serine0.94 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.21 g
- Proline0.78 g
- Arginine1.2 g
- Histidine0.54 g
- Threonine0.91 g
- Isoleucine1 g
- Methionine0.54 g
- Tryptophan0.21 g
- Glutamic Acid2.9 g
- Aspartic Acid2 g
- Phenylalanine0.78 g
- Glycine0.87 g
- Leucine1.6 g
- Tyrosine0.66 g
Vitamins
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B121.1 / 2.4 ug(47%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.09 / 1.3 mg(7%)
- Niacin (B3)4 / 16 mg(25%)
- Folate12.4 / 400 ug(3%)
- Pantothenic Acid (B5)0.34 / 5 mg(7%)
- Biotin5.6 / 30 ug(19%)
- Choline73.4 / 550 mg(13%)
Minerals
- Calcium19.2 / 1,000 mg(2%)
- Iron0.57 / 8 mg(7%)
- Magnesium19.2 / 420 mg(5%)
- Phosphorus226 / 700 mg(32%)
- Potassium259.9 / 3,400 mg(8%)
- Sodium107.4 / 2,300 mg(5%)
- Copper0.11 / 0.9 mg(13%)
- Selenium85.1 / 55 ug(155%)
- Iodine26 / 150 ug(17%)
- Chromium2 / 35 ug(6%)
Other
- Water93.5 / 3,700 g(3%)
Sources
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