Whole Sole, Raw
Whole sole is a light and protein-rich fish, offering a nutritious option with minimal calories. Its low saturated fat content makes it a healthy and gentle choice for your meals. It also provides a notable amount of vitamin D, which supports bone health, along with essential minerals like phosphorus and potassium. This mild-flavored fish easily complements a balanced diet.
Macronutrient distribution
A Serving (85 g) of Whole Sole, Raw contains 73 calories, 15.9 g of protein, 0.09 g of carbohydrates, and 0.94 g of fat.
- Protein
- 15.9 g88%
- Carbs
- 0.1 g0%
- Fat
- 0.9 g12%
of calories
Calorie Burn
How long would it take to burn off 73 calories?
- Walking3.5 mph, moderate pace13 min
- YogaModerate effort, gentle pace19 min
- SwimmingFreestyle, moderate effort10 min
- Biking12–14 mph, moderate effort7 min
- StairsStair climbing, moderate pace9 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)
Carbohydrates
- Carbohydrates0.09 / 313 g(0%)
Fats
- Total Fat0.94 / 83 g(1%)
- Saturated Fat0.16 / 25 g(1%)
- Monounsaturated Fat0.23 g
- Polyunsaturated Fat0.36 g
- Cholesterol42.5 / 300 mg(14%)
- Omega-30 g
- Omega-60 g
- Omega-90 g
- Oleic Acid0 g
- Stearic Acid0.03 g
- Myristic Acid0.03 g
- Palmitic Acid0.1 g
- Arachidonic Acid0 g
- Docosahexaenoic Acid (DHA)0 g
- Eicosapentaenoic Acid (EPA)0 g
Protein
- Protein15.9 / 56 g(28%)
Amino Acids
- Lysine1.6 g
- Serine0.79 g
- Valine0.92 g
- Alanine1.1 g
- Cystine0.18 g
- Proline0.66 g
- Arginine1 g
- Histidine0.46 g
- Threonine0.76 g
- Isoleucine0.84 g
- Methionine0.46 g
- Tryptophan0.18 g
- Glutamic Acid2.4 g
- Aspartic Acid1.7 g
- Phenylalanine0.66 g
- Glycine0.74 g
- Leucine1.3 g
- Tyrosine0.56 g
Vitamins
- Vitamin C1.4 / 90 mg(2%)
- Vitamin D6.8 / 15 ug(45%)
- Vitamin E0.88 / 15 mg(6%)
- Vitamin B60.14 / 1.3 mg(11%)
- Vitamin B120.68 / 2.4 ug(28%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.07 / 1.3 mg(5%)
- Niacin (B3)3 / 16 mg(19%)
- Folate8.5 / 400 ug(2%)
- Pantothenic Acid (B5)0.26 / 5 mg(5%)
- Biotin37.8 / 30 ug(126%)
- Choline55.3 / 550 mg(10%)
Minerals
- Calcium24.7 / 1,000 mg(2%)
- Iron0.51 / 8 mg(6%)
- Magnesium21.3 / 420 mg(5%)
- Phosphorus230.4 / 700 mg(33%)
- Potassium298.3 / 3,400 mg(9%)
- Sodium102 / 2,300 mg(4%)
- Zinc0.09 / 11 mg(1%)
- Selenium21.7 / 55 ug(39%)
- Iodine21.3 / 150 ug(14%)
- Chromium0.43 / 35 ug(1%)
- Molybdenum17 / 45 ug(38%)
Other
- Water66.6 / 3,700 g(2%)
Sources
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