Dover sole Nutrition facts
Dover sole
Dover sole or common sole is a prized benthic flatfish found along the shallow coastal waters, stretching from the English Channel, North Sea, the eastern Atlantic to the Mediterranean sand beds. It is popular for its fine, firm, lean white meat and delicate, sweet flavor in French and Mediterranean cuisine.
Scientific name: Solea solea. It is the only true sole fish in the Soleidae family. Other popular names for this fish are Black sole, Sole, River sole, Slip..etc.
Similar Food
-
Anchovies 131 Cal -
Atlantic cod 82 Cal -
Alaska pollock 92 Cal -
Blue crab 87 Cal -
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Branzino (Sea bass) 97 Cal
Source of Calorie
70
Calories
-
Carbs9.00 g 35%
-
Protein12.41 g 48%
-
Fat1.93 g 17%
How long to burn off 70 Calories?
*Approximate base minutes for a 25-year-old, 65 kg adult at moderate intensity.
Swimming
11
min
Jogging
10
min
Cycling
10
min
Walking
17
min
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 70 Kcal | 3.50% |
| Carbohydrates | 09 | 0% |
| Protein | 12.41 9 | 22% |
| Total Fat | 1.93 g | 9.65% |
| Cholesterol | 45 mg | 22.50% |
| Dietary Fiber | 09 | 0% |
| Vitamins | ||
| Folates | 5 pg | 1% |
| Niacin | 1.04 mg | 6.50% |
| Pyridoxine | 0.098 mg | 7.50% |
| Riboflavin | 0.020 mg | 1.70% |
| Thiamin | 0.022 mg | 2% |
| Vitamin-A | 33 IU | 1% |
| Vitamin-C | 0 mg | 0% |
| Vitamin-D | 113 IU | 28% |
| Vitamin-E | 0.63 mg | 4% |
| Electrolytes | ||
| Sodium | 296 mg | 20% |
| Potassium | 160 mg | 3.40% |
| Minerals | ||
| Calcium | 21 mg | 2% |
| Copper | 0.019 pg | 2% |
| Iron | 0.18 mg | 2% |
| Magnesium | 18 mg | 4.50% |
| Manganese | 0.014 mg | 0.50% |
| Phosphorus | 252 mg | 36% |
| Selenium | 26.6 pg | 48% |
| Zinc | 0.32 mg | 3% |
| Omega-3 fatty acids (PUFA) | ||
| EPA (20:5 n-3) | 0.137 g | - |
| DPA (22:5 n-3) | 0.028 9 | - |
| DHA (22:6 n-3) | 0.108 g | - |