How Many Calories Are in a 6 oz Portion of Sole?
The Direct Calorie Count
For a standard 6 oz (168g) fillet of sole, prepared simply by baking or steaming, you can expect a calorie count of approximately 120. This figure is based on lean, skinless, and boneless sole. The reason for the low count is sole's extremely lean nature; it contains very little fat compared to fattier fish like salmon or mackerel.
It's important to note that calorie content can differ slightly depending on the species of sole. For example, some nutritional databases might calculate based on raw, general flatfish, which could yield a slightly higher figure, around 25-26 calories per ounce, placing a 6 oz serving closer to 150-156 calories. However, for a prepared, single fillet, 120 calories is a widely accepted benchmark.
Factors Affecting Sole's Calorie Content
The preparation method is the most significant factor that can alter the calorie count of sole. While the fish itself is low in calories, the additions used during cooking can quickly change its overall nutritional profile.
- Low-Calorie Methods: Baking, grilling, and steaming add minimal extra calories. A simple drizzle of olive oil and a squeeze of lemon juice might add just a handful of calories while enhancing the flavor.
- High-Calorie Methods: Frying or breading sole can substantially increase the calorie count due to the absorption of cooking oil or the addition of flour and other ingredients. A "sole meunière," for instance, uses butter and flour, significantly boosting its caloric density.
The Complete Nutritional Profile of Sole
Beyond its low-calorie status, sole is a nutrient-dense food that provides several important health benefits.
Sole's Micronutrient Power
Sole is a rich source of vital vitamins and minerals that contribute to overall health. Here are some of its key nutritional highlights:
- Selenium: This powerful antioxidant helps protect cells from damage and supports a healthy immune system. Sole is a significant source of selenium.
- Vitamin B12: Essential for nerve function and red blood cell production, a serving of sole provides a large percentage of your daily requirement.
- Phosphorus: Important for building strong bones and teeth, as well as for filtering waste from the body.
- Protein: Sole delivers a high amount of quality protein, which is essential for building and repairing muscle tissue and for promoting satiety.
- Low in Fat: With a very low fat content (less than 2g per 3.5oz serving), sole is a great choice for those on a fat-restricted diet.
Calorie Comparison: Sole vs. Other Fish
To put sole's calorie count into perspective, here is a comparison table with other popular fish, prepared similarly with minimal additions.
| Fish Type (6 oz Serving) | Calories (approximate) | Protein (g) | Fat (g) |
|---|---|---|---|
| Sole (Baked/Steamed) | ~120 | ~21 | ~3.5 |
| Cod (Baked) | ~150 | ~32 | ~1.5 |
| Tuna (Canned in Water) | ~210 | ~42 | ~2.5 |
| Salmon (Baked) | ~340 | ~34 | ~20 |
| Tilapia (Baked) | ~170 | ~34 | ~3 |
As the table shows, sole is among the lowest-calorie fish options, making it an excellent choice for managing weight while maintaining a high protein intake.
Healthy Cooking Methods and Meal Ideas for Sole
Cooking sole in a healthy manner is simple and delicious. Here are some ideas for preparation and pairing to keep your meal nutritious and low in calories:
- Oven-Baked: Place sole fillets on a baking sheet with lemon slices, fresh dill, and a light drizzle of olive oil. Bake at 375°F (190°C) for 10-15 minutes.
- Pan-Seared: Using a nonstick pan, sear the sole with a touch of clarified butter (ghee) or olive oil, adding garlic and a splash of white wine for flavor.
- En Papillote: This method steams the fish in parchment paper, locking in moisture and flavor. Add your favorite vegetables like asparagus or julienned zucchini with the sole.
- Grilled: Lightly oil the sole and place it on a grill pan or outdoor grill. It cooks quickly and takes on a delicious smoky flavor.
Pair your sole with nutrient-dense, low-calorie side dishes for a complete meal. Options include:
- Steamed vegetables like broccoli, spinach, or green beans.
- A fresh salad with a light vinaigrette.
- Roasted sweet potatoes or quinoa.
Conclusion
For those monitoring their caloric intake, a 6 oz serving of sole is an excellent choice. With a calorie count hovering around 120 calories when prepared without excessive fats, it offers a lean, high-protein meal that is both satisfying and healthy. By opting for simple cooking methods like baking or grilling, you can enjoy all the nutritional benefits of sole—including essential selenium, Vitamin B12, and phosphorus—without the added calories that frying brings. Sole's delicate flavor and quick cooking time make it a versatile and dependable option for healthy weeknight dinners or elegant, low-calorie dining. For more information on seafood nutrition, visit The University of Rochester Medical Center.
