Roasted sole: calories and nutrition facts

Roasted sole has 78 kcal per 100 g. One serving, 1 Fillet (150 g), has 117 kcal.

Calories: 78 kcal
Protein: 15.7 g
Carbohydrates: 0 g
Fat: 1.7 g

Per 100 g

Roasted sole: how many calories?

Roasted sole has 78 kcal per 100 g, with 15.7 g protein, 0 g carbs and 1.7 g fat. A 150 g serving (1 Fillet) has 117 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

Protein81%
Carbohydrates0%
Fat19%

Calculate a portion

Amountg

Calories: 117 kcal
Protein: 23.5 g
Carbohydrates: 0 g
Fat: 2.5 g

Nutrition facts

Nutrient	Per 100 g	Per serving (150 g)
Calories	78 kcal	117 kcal
Fat	1.7 g	2.5 g
of which saturated fat	0.3 g	0.5 g
Carbohydrates	0 g	0 g
of which sugars	0 g	0 g
Fiber	0 g	0 g
Protein	15.7 g	23.5 g
Sodium	117 mg	176 mg
Water	82.4 g	123.6 g
Vitamin C	0 mg	0 mg
Calcium	48 mg	72 mg
Iron	0.6 mg	0.9 mg
Potassium	224 mg	336 mg
Magnesium	31 mg	47 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(78 kcal)	4%
Fat(1.7 g)	2%
of which saturated fat(0.3 g)	2%
Carbohydrates(0 g)	0%
of which sugars(0 g)	0%
Protein(15.7 g)	31%
Salt(0.29 g)	5%

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)
Low sodium (120 mg or less)

Roasted sole: frequently asked questions

Roasted sole: how many calories per serving?

A 150 g serving (1 Fillet) has 117 kcal.

Roasted sole: how much protein?

Roasted sole contains 15.7 g of protein per 100 g, 31% of the 50 g reference intake.

Roasted sole: how much fibre?

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

Roasted sole: how much makes 100 kcal?

100 kcal is about 128 g of this food.

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