Steamed sole: calories and nutrition facts

Steamed sole has 95 kcal per 100 g. One serving, 1 Fillet (150 g), has 142 kcal.

Calories: 95 kcal
Protein: 20.3 g
Carbohydrates: 0 g
Fat: 1.5 g

Per 100 g

Steamed sole: how many calories?

Steamed sole has 95 kcal per 100 g, with 20.3 g protein, 0 g carbs and 1.5 g fat. A 150 g serving (1 Fillet) has 142 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

Protein86%
Carbohydrates0%
Fat14%

Calculate a portion

Amountg

Calories: 142 kcal
Protein: 30.5 g
Carbohydrates: 0 g
Fat: 2.2 g

Nutrition facts

Nutrient	Per 100 g	Per serving (150 g)
Calories	95 kcal	142 kcal
Fat	1.5 g	2.2 g
of which saturated fat	0.2 g	0.3 g
Carbohydrates	0 g	0 g
of which sugars	0 g	0 g
Fiber	0 g	0 g
Protein	20.3 g	30.5 g
Sodium	166 mg	249 mg
Water	77 g	115.5 g
Vitamin C	0 mg	0 mg
Calcium	96 mg	144 mg
Iron	0.7 mg	1.1 mg
Potassium	175 mg	263 mg
Magnesium	23 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(95 kcal)	5%
Fat(1.5 g)	2%
of which saturated fat(0.2 g)	1%
Carbohydrates(0 g)	0%
of which sugars(0 g)	0%
Protein(20.3 g)	41%
Salt(0.42 g)	7%

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)

Steamed sole: frequently asked questions

Steamed sole: how many calories per serving?

A 150 g serving (1 Fillet) has 142 kcal.

Steamed sole: how much protein?

Steamed sole contains 20.3 g of protein per 100 g, 41% of the 50 g reference intake.

Steamed sole: how much fibre?

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

Steamed sole: how much makes 100 kcal?

100 kcal is about 106 g of this food.

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