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Sole Fillet, Raw

Sole Fillet, Raw

EverydayRaw

Sole fillet is a lean, mild-flavored white fish from the flatfish family, prized for its delicate texture and high protein content. Its thin, raw fillets cook quickly through baking, pan-frying, or steaming, becoming tender and flaky. This saltwater species provides beneficial omega-3 fatty acids while containing lower mercury levels than larger predatory fish. The raw flesh appears translucent pinkish-white, transitioning to opaque white when fully cooked.

Macro Impact

A 4 oz serving contains 79 calories, 14g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 79 calories?
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18 min
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13 min
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10 min
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8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories79
% Daily Value*
Total Fat2g
3%
Saturated Fat0.5g
3%
Trans Fat0.0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.6g
Cholesterol51mg
17%
Sodium336mg
15%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein14g
Vitamin D3mcg
16%
Calcium24mg
2%
Iron0.2mg
1%
Potassium181mg
4%

* 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
2 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
2%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
51 / 300 g
17%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
44%
Leucine
1 / 3 g
40%
Lysine
1 / 2 g
60%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
29%
Threonine
1 / 1 g
56%
Tryptophan
0 / 0 g
58%
Valine
1 / 2 g
36%
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
2%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
53%
Folate
6 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
21%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
24 / 1k mg
2%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
2%
Magnesium
20 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
286 / 700 mg
41%
Potassium
181 / 3k mg
6%
Selenium
30 / 55 mcg
55%
Sodium
336 / 2.3k mg
15%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
96 g
Caffeine
0 mg
Choline
74 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, flatfish (flounder and sole species), raw. USDA Standard Reference, Legacy. Food ID 174196.
  2. 2.Fish, flatfish (flounder or sole or plaice), raw. Canadian Nutrient File. Food ID 3216.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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