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Whole Sole, Raw

Whole Sole, Raw

EverydayRaw

Whole sole is a lean, mild-flavored flatfish prized for its delicate, flaky white flesh and low-fat protein content. This Atlantic and Pacific species contains notable levels of selenium and B vitamins, with a texture that remains tender when pan-fried, baked, or steamed. Its flat body shape and minimal oil content distinguish it from rounder, oilier fish while making it particularly suitable for calorie-conscious meal plans.

Macro Impact

A 3 oz serving contains 73 calories, 16g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 73 calories?
Walking3.5 mph, moderate pace
17 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories73
% Daily Value*
Total Fat0.9g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.2g
Cholesterol43mg
14%
Sodium102mg
4%
Total Carbohydrate0.1g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D7mcg
34%
Calcium25mg
2%
Iron0.5mg
3%
Potassium298mg
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
43 / 300 g
14%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
0 / 3 g
15%
Isoleucine
1 / 2 g
53%
Leucine
1 / 3 g
44%
Lysine
2 / 2 g
65%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
64%
Tryptophan
0 / 0 g
56%
Valine
1 / 2 g
44%
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
5%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
3 / 15 mg
20%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
38 / 30 mcg
126%
Cobalamin, B12
1 / 2 mcg
28%
Folate
9 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
1 / 83 mg
2%
Vitamin D
7 / 15 mcg
45%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
25 / 1k mg
2%
Copper
0 / 1 mg
0%
Iron
1 / 13 mg
4%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
0%
Phosphorous
230 / 700 mg
33%
Potassium
298 / 3k mg
10%
Selenium
22 / 55 mcg
39%
Sodium
102 / 2.3k mg
4%
Zinc
0 / 10 mg
1%
Chromium
0 / 30 mcg
1%
Molybdenum
17 / 45 mcg
38%
Iodine
21 / 150 mcg
14%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
67 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

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

  1. 1.Sole, raw. Frida. Public Food Key 595.

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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