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

Picture of Sole (fish)

Sole (fish) consists of 2% fat, 18% protein, 0% carbs, 0% fiber and 80% water. Sole (fish) has 83 calories per 100g, that is 70% lower than other foods in Fish. In total 22% of the calories in Sole (fish) are from fat, 87% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • Very low in carbs Only 0.0g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in magnesium Covers 0.2% of Magnesium RDA per portion

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

With 0g of carbs and a Glycemic Load of 0 in a portion of 150g, Sole (fish) can be consumed for a ketogenic or low-carb diet. Sole (fish) 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) 83.0 118.6
Fat (g) 2.0 5.2
Protein (g) 18.0 18.0
Carbohydrates (g) 0.0 0.0
Mono- & Di-Saccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.0
Fibers (g) 0.0 0.0
Sodium (mg) 100.0 74.5
Water (g) 80.0 74.8
[1] average of Fish

Breakdown in percent (%) of total calories

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

  • 124.5 Calories
  • 3.0g of Fat
  • 27.0g of Protein
  • No Carbs
  • 150.0mg of sodium - 0.1% of the RDA for sodium.
  • 75.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 0.5mg of Zinc - 0.0% of the RDA for Zinc.
  • 1.2mg of Iron - 0.1% of the RDA for Iron.
  • 465.0mg of Potassium - 0.1% of the RDA for Potassium.
  • 0.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • 1.5mg of Vitamin B12 - 0.5% of the RDA for Vitamin B12.

Nutrient distribution per gram

What vitamins are in Sole (fish)?

Vitamins
per 100g
Sole (fish)
avg[1]
Vitamin C (mg) 0.0 1.0
Vitamin E (mg) 0.8 1.1
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.3 0.3
Vitamin B9 / Folate (μg) 10.0 10.1
Vitamin B12 (μg) 1.0 2.2
Retinol (μg) 1.0 65.5
beta-Carotene (μg) 0.0
[1] average of Fish

Is Sole (fish) rich in vitamins?

info

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]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Sole (fish)

Minerals
per 100g
Sole (fish)
avg[1]
Magnesium (mg) 50.0 31.9
Zinc (mg) 0.3 0.6
Sodium (mg) 100.0 74.5
Calcium (mg) 30.0 32.3
Iron (mg) 0.8 0.8
Potassium (mg) 310.0 330.8
Phosphorus (mg) 195.0 220.4
[1] average of Fish

Is Sole (fish) high in minerals?

info

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 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Sole (fish)

0.0% of Sole (fish) are carbs, per serving of 150g that makes 0.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Sole (fish)
avg[1]
Monosaccharides (g) 0.0 0.0
Polysaccharides (g) 0.0 0.0
Total carbs (g) 0.0 0.0
[1] average of Fish

How high are the Glycemic Index and the Glycemic Load for Sole (fish)?

The Glycemic Index of Sole (fish) is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Sole (fish)

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Sole (fish)

Of the 2.0g total fat per 100g in Sole (fish), 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 50.0mg.