Yes, Sole can be a healthy addition to your diet when consumed in moderation. It contains 114.1 calories, 20.2g of protein, 0g of carbohydrates, and 3.1g of fat per fillet (163g).

Is Sole good for weight loss?

Sole can be part of a weight loss diet when consumed in appropriate portions. With 114.1 calories per fillet (163g), it's important to factor this into your daily caloric intake.

Seafood

Is Sole Healthy?

Q: How many calories are in Sole?

Sole contains 114.1 calories per fillet (163g).

FoodData CentralUpdated 30 March 2026

Sole is a good addition to a balanced diet — 114.1 calories and 20.2g protein per fillet (163g).

Health Score:63/100Good

How is this calculated?

Health Benefits of Sole

Excellent source of protein for muscle building and repair

Nutritional Overview

A fillet (163g) of sole contains the following nutritional values:

Calories

114.1 kcal

Protein

20.2g

Carbohydrates

Fat

3.1g

Things to Consider

Generally suitable for most dietary patterns

The Verdict

Yes, sole is healthy when consumed as part of a balanced diet. Sole provides valuable nutrients including high protein content. Like all foods, moderation and variety are key to a healthy eating pattern.

Detailed Nutrition Info

How many calories are in Sole?

How many carbs are in Sole?

How much protein is in Sole?

How much fat is in Sole?

How much fiber is in Sole?