Sole Nutrition Calculator — Calories & Nutrition per Serving

Raw sole registers at 70 kcal per 100g — the lowest calorie count among major commercially available white fish ^[1]. For comparison: raw cod has 82 kcal, raw haddock 74 kcal, and raw tilapia 96 kcal. Baked sole climbs only to 86 kcal — still lower than most white fish options.

This ultra-low calorie profile comes from sole's relatively modest protein content (12.4g raw, 15.2g cooked) combined with low fat (1.9g raw). While sole has less protein per 100g than haddock (16.3g) or cod (17.8g), its exceptionally low calorie count makes it efficient for calorie-restricted meal plans where total energy intake is the primary tracking variable ^[1].

A standard sole fillet (127g cooked) delivers 109 kcal and 19.3g protein — roughly equal to 100g of chicken breast in protein but at 40% fewer calories when prepared without added fat ^[1].

Sole meuniere — the iconic French preparation — dusts the fillet in flour and pan-fries it in butter. The result: 210 kcal per 100g compared to 86 kcal for plain baked sole ^[1]. That is a 144% calorie increase. The butter alone (approximately 15g per 100g of finished dish) contributes 107 kcal and 11.5g of fat.

For a restaurant-sized 170g meuniere serving, you are logging 357 kcal and 23g fat — compared to 146 kcal and 4g fat for the same weight baked. The flour coating adds approximately 5g of carbohydrates per 100g — one of the few times a fish dish has measurable carbs ^[1].

Research on dietary lipid levels in sole has documented that the fish itself stores minimal intramuscular fat, which is precisely why preparations like meuniere add external fat — the mild, lean flesh acts as a vehicle for the rich brown butter and lemon sauce ^[2].

Baked sole provides 3.5mcg vitamin D per 100g — 18% of the daily value ^[1]. A standard fillet (127g) delivers 4.4mcg (22% DV). Among white fish, this is notably higher than haddock (0.6mcg), though lower than halibut (5.8mcg) and far below fatty fish like salmon (11-17mcg).

Sole is also a strong source of selenium (32.6mcg, 59% DV) and phosphorus (309mg, 25% DV) per 100g cooked. The combination of vitamin D and phosphorus in a single food is notable for tracking — dietary sources providing both together are uncommon outside of fish and dairy ^[1].

The vitamin D content of flatfish species has been found to vary with season and water temperature, with higher levels typically observed in fish harvested during colder months when the fish increase lipid storage in their tissues ^[2].

The name 'sole' covers several distinct species sold at different price points. True Dover sole (Solea solea) from the English Channel commands the highest price and is the traditional choice for meuniere. Petrale sole from the Pacific Northwest is the most common American market sole. Lemon sole (Microstomus kitt) is a slightly firmer flatfish popular in the UK ^[1].

Nutritionally, all commercial species sold as 'sole' fall within the USDA's flatfish grouping: 70-86 kcal, 12-15g protein, 1.9-2.4g fat per 100g depending on raw vs. cooked ^[1]. The price variation (Dover sole can be 4-5x the cost of Petrale) does not correlate with meaningful nutritional differences.

When logging sole in a food tracker, the USDA flatfish entry (FDC 174196/174197) applies equally to all these species. The primary variable is not the species of sole, but the preparation method — particularly whether butter or oil is added during cooking ^[3].

Stuffed sole — a classic restaurant dish — fills rolled sole fillets with a crab, breadcrumb, and herb mixture. The composite dish contains approximately 148 kcal, 16.5g protein, and 5.8g fat per 100g — a 72% calorie increase over plain baked sole ^[1].

The stuffing contributes 7.5g carbohydrates per 100g (from breadcrumbs) and raises sodium from 363mg to approximately 430mg. However, it also increases zinc content (from 0.39mg to 0.65mg) due to the crab meat, and adds 40mg calcium compared to 25mg in plain sole ^[1].

For tracking: a restaurant portion of stuffed sole (typically 200-250g) logs at 296-370 kcal — still moderate for a main course but more than double the calorie count of the same amount of plain baked sole. The protein contribution remains strong at 33-41g per restaurant serving ^[1].