Baked Sole Fillet
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 5.24 g | 2% |
| Net Carbohydrates | 4.51 g | 2% |
| Sugars | 0.9 g | 3% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0.73 g | 3% |
| Protein | 64.82 g | 130% |
| Total Fat | 17.7 g | 23% |
| Saturated Fat | 1.91 g | 10% |
| Monounsaturated Fat | 9.88 g | - |
| Polyunsaturated Fat | 1.46 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 164 mg | 55% |
| Vitamins | ||
| Vitamin A | 92.4 mcg | 10% |
| Vitamin C | 28.58 mg | 32% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 2607.54 mg | 113% |
| Potassium | 112.15 mg | 2% |
| Calcium | 109.4 mg | 8% |
| Magnesium | 8.99 mg | 2% |
| Iron | 2.24 mg | 12% |
| Zinc | 0.18 mg | 2% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
10%
Vitamin C
32%
Vitamin D
0%
Vitamin E
14%
Vitamin K
112%
Vitamin B1
2%
Vitamin B2
2%
Vitamin B3
1%
Vitamin B5
2%
Vitamin B6
6%
Vitamin B7
-
Vitamin B9
3%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
8%
Iron
12%
Magnesium
2%
Phosphorus
1%
Potassium
2%
Sodium
113%
Zinc
2%
Copper
6%
Manganese
11%
Selenium
2%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.9%
Isoleucine
1%
Valine
1%
Lysine
0.6%
Tryptophan
1%
Threonine
0.8%
Phenylalanine
1%
Methionine
0.6%
Histidine
0.6%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 448 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 6 min
Jogging
57 min
Cycling
59 min
Walking
1 h 46 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Sole fillet, like other lean fish, provides high-grade protein and essential nutrients, including essential amino acids. Like other fish and seafood, it is a recommended choice for individuals managing diabetes according to the American Diabetes Association, with fish intake also associated with an increased Omega-3 Index in studies of adults. Furthermore, clinical evidence from a large prospective European study indicates that fish intake is inversely associated with colorectal cancer risk.
1. The Composition of Fish
Source: FAO
Summary: Fish is a highly nutritious food, rich in high-grade protein, essential amino acids, vitamins, and minerals, with its composition influenced by environmental factors and spawning cycles.
Read More: https://www.fao.org/4/x5916e/x5916e01.htm
2. Best and Worst Fish for Your Health
Source: WebMD
Summary: Sole fillet is considered a lean fish, which is highlighted as a beneficial choice for consumption.
Read More: https://www.webmd.com/diet/ss/slideshow-best-worst-fish
3. Meat, Fish, and Colorectal Cancer Risk: The European Prospective Investigation Into Cancer and Nutrition.
Source: PubMed
Summary: Fish intake is inversely associated with colorectal cancer risk, with higher consumption linked to a decreased risk.
Read More: https://pubmed.ncbi.nlm.nih.gov/15956652/
4. Best Protein-Rich Foods for Diabetes
Source: American Diabetes Association
Summary: Sole fillet is among the fish and seafood options strongly recommended by the American Diabetes Association for individuals managing diabetes, with an encouragement to include fish at least twice a week.
Read More: https://diabetes.org/food-nutrition/reading-food-labels/protein
5. Association of Reported Fish Intake and Supplementation Status With the Omega-3 Index.
Source: PubMed
Summary: Fish intake is associated with an increase in the Omega-3 Index (O3I), with each increase in fish intake category raising the O3I.
Read More: https://pubmed.ncbi.nlm.nih.gov/30773210/
