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Sole, Cooked

Sole, Cooked

EverydayCooked

Cooked sole is a mild-flavored, white fish recognized for its delicate texture and lean protein content. As a saltwater fish, sole is low in fat and calories while providing essential nutrients like vitamin D and selenium. Cooking methods such as baking, pan-frying, or steaming enhance its subtle flavor without adding excessive fat, making it a versatile and healthy choice for various cuisines.

Macro Impact

A 3 oz serving contains 77 calories, 16g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 77 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories77
% Daily Value*
Total Fat1g
1%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol78mg
26%
Sodium51mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D0.4mcg
2%
Calcium11mg
1%
Iron0.4mg
2%
Potassium255mg
5%

* 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
0%
Polyunsaturated
0 / 23 g
1%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
78 / 300 g
26%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
51%
Leucine
1 / 3 g
41%
Lysine
1 / 2 g
56%
Methionine
0 / 1 g
31%
Phenylalanine
1 / 2 g
38%
Threonine
1 / 1 g
56%
Tryptophan
0 / 0 g
59%
Valine
1 / 2 g
43%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
53%
Folate
3 / 400 mcg
1%
Vitamin A
9 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
3%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
170 / 700 mg
24%
Potassium
255 / 3k mg
9%
Selenium
31 / 55 mcg
56%
Sodium
51 / 2.3k mg
2%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
4%
Iodine
21 / 150 mcg
14%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
67 g
Caffeine
0 mg
Choline
51 mg
Taurine
34 mg

References

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

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