Macro Split
How many calories are in Sole, raw?
Sole, raw contains 70 calories per 100g with 14.9g protein, 0g carbs, and 0.8g fat. A typical 170g serving provides 119 calories. This fish & seafood item is a good source of protein.
About this food
Bulgaria's Black Sea coast and mountain rivers provide a tradition of fresh fish cuisine. Fish Friday (рибен ден) remains a custom in many households, while Black Sea sprats (цаца) and freshwater trout are beloved regional specialties.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (170g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 70kcal | 119kcal | — |
| Macronutrients | |||
| Protein | 14.9g | 25.3g | 30% |
| Carbohydrates | 0.0g | 0.0g | — |
| Fat | 0.8g | 1.4g | — |
| Fiberathlete | 0.0g | 0.0g | 0% |
| Sugar | 0.0g | 0.0g | — |
| Saturated Fat | 0.2g | 0.3g | — |
| Minerals | |||
| Sodium | 296mg | 503mg | — |
| Calciumathlete | 18mg | 31mg | 1% |
| Ironathlete | 0mg | 0mg | 1% |
| Potassium | 160mg | 272mg | 3% |
| Magnesiumathlete | 18mg | 31mg | 4% |
| Zincathlete | 0mg | 1mg | 3% |
| Vitamins | |||
| Vitamin Dathlete | 2.8mcg | 4.8mcg | 14% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Sole, raw — values for 170g
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Frequently Asked Questions
Sole, raw contains 70 calories per 100g with 14.9g protein, 0g carbs, and 0.8g fat. A typical 170g serving provides 119 calories. This fish & seafood item is a good source of protein.
Sole, raw contains 14.9g protein per 100g, which is a good source of protein. A 170g serving provides 25.3g protein.
Notable nutrients in Sole, raw include Protein and Vitamin D. Per 100g: 14.9g protein, 0g carbs, and 0.8g fat.
Yes, Sole, raw can be a good choice for weight loss. At 70 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.
Yes, Sole, raw is keto-friendly. With 0g total carbs and 0g fiber per 100g (0.0g net carbs), it fits easily within the daily 20-50g net carb limit.
Sole, raw provides 70 kcal, 14.9g protein, 0g carbs, and 0.8g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.
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