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Lemon Sole, Raw

Lemon Sole, Raw

EverydayRaw

Lemon sole is a lean flatfish species prized for its delicate, mildly sweet flavor and tender, flaky texture when cooked. This North Atlantic fish provides high-quality protein with minimal fat content, along with notable levels of vitamin B12 and selenium. Typically sold as skin-on fillets, it adapts well to pan-frying, baking, or steaming, though its thin flesh requires careful handling. Despite its name, lemon sole has no citrus connection and is distinguished from similar flatfish by its oval shape and small, smooth scales.

Macro Impact

A 4 oz serving contains 82 calories, 18g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 82 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories82
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.2g
Cholesterol57mg
19%
Sodium107mg
5%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein18g
Vitamin D0mcg
0%
Calcium19mg
1%
Iron0.6mg
3%
Potassium260mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
57 / 300 g
19%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
18 / 80 g
23%
Amino Acids
Histidine
1 / 3 g
18%
Isoleucine
1 / 2 g
63%
Leucine
2 / 3 g
52%
Lysine
2 / 2 g
77%
Methionine
1 / 1 g
46%
Phenylalanine
1 / 2 g
40%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
67%
Valine
1 / 2 g
53%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
1 / 2 mcg
47%
Folate
12 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
4%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
226 / 700 mg
32%
Potassium
260 / 3k mg
9%
Selenium
85 / 55 mcg
155%
Sodium
107 / 2.3k mg
5%
Zinc
0 / 10 mg
0%
Chromium
2 / 30 mcg
7%
Molybdenum
0 / 45 mcg
0%
Iodine
26 / 150 mcg
17%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
93 g
Caffeine
0 mg
Choline
73 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Lemon sole, raw. Frida. Public Food Key 541.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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