Sole, flesh only, grilled, fillets weighed with skin
Última atualização 4 Nov 2026
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Sole is a white fish. These figures describe grilled sole flesh only, from fillets weighed with the skin on. It mainly provides protein, with little fat or carbohydrate. Per 100g, it contains 17g of protein, 0.5g of fat, 64µg of selenium and 24µg of iodine.
Protein is needed for the growth and repair of body tissues. Selenium contributes to normal immune function and helps protect cells from damage, while iodine is needed to make thyroid hormones. The amount of fat and salt in a meal containing sole will also depend on any butter, oil, sauces or seasoning added during preparation or serving. Full nutrient figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 71 kcal |
Energy | 301 kJ |
Gordura | 0.5g |
of which saturates | 0.12g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
17g | |
Sal | 0.29g |
Álcool | 0g |
Água | 59g |
Colesterol | 31mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
Trace | |
Trace | |
0.65mg | |
Trace | |
0.09mg | |
0.08mg | |
2.8mg | |
0.1mg | |
0.9µg | |
8µg | |
22mg | |
0.4mg | |
20mg | |
126mg | |
200mg | |
Sódio | 116mg |
0.3mg | |
0.01mg | |
64µg | |
24µg |
About these figures
Values are per 100g of the food as described (Calculated from 16-380 using edible conversion factor of 0.77). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.