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Sole (fish) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Sole (fish) consist of 2% fat, 18% protein, 0% carbs, 0% fiber and 80% water. With 83 of calories per 100g it's 70% lower than other foods in Fish. In total 21.69% of the calories in Sole (fish) come from fat, 86.75% from protein and 0% from carbohydrates.

  • Low carb Only 0 carbs per serving
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free
  • high Magnesium Covers 23.44% of Magnesium RDA per portion

Can you eat Sole (fish) for a low carb diet?

With 0g of carbs per 100g, Sole (fish) is low in carbs. It contains no Fructose, is Gluten free and has no Lactose.

Sole (fish) nutrition facts & data

Nutrition facts
per 100g
Sole (fish)
avg Fish[1]
Calories (kcal) 83 118.6
Fat (g) 2 5.2
Protein (g) 18 18
Carbohydrates (g) 0 0
Mono- & Di-Saccharides (g) 0 0
Polysaccharides (g) 0 0
Fibers (g) 0 0
Sodium (mg) 100 74.5
Water (g) 80 74.8
[1] average of Fish

Breakdown in percent (%) of total calories

An average portion size (150g) of Sole (fish) contains

  • 124.5 Calories
  • 3g of Fat
  • 27g of Protein
  • No Carbs
  • 150mg of sodium - 10% of the RDA for sodium.
  • 75mg of Magnesium, that covers 23.44% of the recommended daily allowance (RDA) for Magnesium.
  • 0.45mg of Zinc - 4.5% of the RDA for Zinc.
  • 1.2mg of Iron - 10% of the RDA for Iron.
  • 465mg of Potassium - 11.63% of the RDA for Potassium.
  • 0.0015mg of Vitamin C - 0% of the RDA for Vitamin C.
  • 1.5mg of Vitamin B12 - 50% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Sole (fish)?

per 100g
Sole (fish)
Vitamin C (mg) 0.001 1
Vitamin E (mg) 0.8 1.1
Vitamin B1 / Thiamine (mg) 0.06 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.25 0.3
Vitamin B9 / Folate (μg) 10 10.1
Vitamin B12 (μg) 1 2.2
Retinol (μg) 1 65.5
beta-Carotene (μg) 0 0
[1] average of Fish

Is Sole (fish) rich in vitamins?


The following chart displays the amount of vitamins per portion Size (150g) for Sole (fish) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Sole (fish)

per 100g
Sole (fish)
Magnesium (mg) 50 31.9
Zinc (mg) 0.3 0.6
Sodium (mg) 100 74.5
Calcium (mg) 30 32.3
Iron (mg) 0.8 0.8
Potassium (mg) 310 330.8
Phosphorus (mg) 195 220.4
[1] average of Fish

Is Sole (fish) high in minerals?


Again, for every mineral contained in Sole (fish) we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Sole (fish)

0% of Sole (fish) are carbs, per serving (150g) that is 0g of carbs.

Monosachharides and polysaccharides

per 100g
Sole (fish)
Monosaccharides (g) 0 0
Polysaccharides (g) 0 0
Total carbs (g) 0 0
[1] average of Fish

Allergens in Sole (fish)

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Sole (fish)

Of the 2g total fat per 100g, 0.5g are saturated fatty acids (SFA), 0.6g are monounsaturated fatty acids (MUFA) and 0.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 50mg.