Grilled sole: calories and nutrition facts

Grilled sole has 94 kcal per 100 g. One serving, 1 Fillet (130 g), has 123 kcal.

Calories: 94 kcal
Protein: 23.6 g
Carbohydrates: 0 g
Fat: 0.5 g

Per 100 g

Grilled sole: how many calories?

Grilled sole has 94 kcal per 100 g, with 23.6 g protein, 0 g carbs and 0.5 g fat. A 130 g serving (1 Fillet) has 123 kcal. That is less than the average for Meat, Eggs, Fish (183 kcal per 100 g). Most of its calories come from protein.

Where the calories come from

Protein95%
Carbohydrates0%
Fat5%

Calculate a portion

Amountg

Calories: 123 kcal
Protein: 30.7 g
Carbohydrates: 0 g
Fat: 0.7 g

Nutrition facts

Nutrient	Per 100 g	Per serving (130 g)
Calories	94 kcal	123 kcal
Fat	0.5 g	0.7 g
of which saturated fat	0 g	0 g
Carbohydrates	0 g	0 g
of which sugars	0 g	0 g
Fiber	0 g	0 g
Protein	23.6 g	30.7 g
Sodium	147 mg	191 mg
Water	75.6 g	98.3 g
Vitamin C	0.9 mg	1.1 mg
Calcium	39 mg	51 mg
Iron	0.1 mg	0.2 mg
Potassium	370 mg	481 mg
Magnesium	27 mg	35 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(94 kcal)	5%
Fat(0.5 g)	1%
of which saturated fat(0 g)	0%
Carbohydrates(0 g)	0%
of which sugars(0 g)	0%
Protein(23.6 g)	47%
Salt(0.37 g)	6%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High protein (at least 20% of calories)
Low fat (3 g or less)
Low sugars (5 g or less)

Grilled sole: frequently asked questions

Grilled sole: how many calories per serving?

A 130 g serving (1 Fillet) has 123 kcal.

Grilled sole: how much protein?

Grilled sole contains 23.6 g of protein per 100 g, 47% of the 50 g reference intake.

Grilled sole: how much fibre?

Grilled sole provides 0 g of fibre per 100 g, 0% of the 25 g a day recommended by EFSA.

Grilled sole: how much makes 100 kcal?

100 kcal is about 106 g of this food.

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