Lemon sole, flesh only, raw
Last updated 4 Nov 2026
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Lemon sole is a white fish. The figures here describe its raw flesh only, based on frozen and chilled samples. It mainly provides protein, with 17g per 100g, and contains 0.7g of fat. It also provides vitamin B12 at 1µg and selenium at 50µg per 100g.
Protein supports the growth and repair of body tissues. Vitamin B12 contributes to normal red blood cell formation and nervous system function, while selenium supports normal thyroid function. The raw flesh contains little fat, but cooking with butter or oil will increase the fat and energy content. Added salt and sauces can also change its nutritional composition. Full nutrient figures for the raw fish are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 73 kcal |
Energy | 310 kJ |
Fat | 0.7g |
of which saturates | 0.16g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
17g | |
Salt | 0.29g |
Water | 83g |
Cholesterol | 47mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
Trace | |
Trace | |
0.73mg | |
Trace | |
0.15mg | |
0.08mg | |
4.3mg | |
0.15mg | |
1µg | |
13µg | |
17mg | |
0.12mg | |
26mg | |
124mg | |
177mg | |
Sodium | 115mg |
0.3mg | |
Trace | |
50µg | |
23µg |
Other types of lemon sole
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
91 kcal | 22g | 0.6g | 0g | |
95 kcal | 22g | 0.9g | 0g | |
Lemon sole, flesh only, steamed, weighed with bones and skin | 73 kcal | 17g | 0.7g | 0g |
187 kcal | 16g | 15g | – |
About these figures
Values are per 100g of the food as described (7 samples, 6 products, frozen and chilled). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.