Sole is a name used for several white-fleshed flatfish. All are high in protein and low in calories and fat. With a delicate texture and a buttery flavor, sole is a fish that is easy to like, even for people who are not used to eating fish—a good “starter fish.” It is low in mercury.
The nutritional profile of sole is similar to that of flounder. It is a good source of vitamins A, B6, and B12, as well as minerals, including selenium.Nutritional Facts
Three ounces of sole cooked by dry heat provides 100 calories, 0 g carbohydrate, 20.5 g protein, 1.3 g fat, 0 g dietary fiber, 58 mg cholesterol, 32 IU vitamin A, 1.9 mg niacin, 2.1 mcg vitamin B12, 8 mcg folic acid, 246 mg potassium, 15 mg calcium, and 49 mg magnesium.