Fish and seafood · IFCT 2017
Sole fish: nutrition per 100 g
Per 100 g, sole fish gives 88 kcal, 19.1 g protein and 1.2 g fat, according to the Indian Food Composition Tables 2017. This flatfish carries 176 mg of DHA and 78 mg of EPA, and its 47 mg of calcium ranks 11th of 41 fish and seafood. It is low in zinc, at 0.17 mg, the least in its group.
About sole fish
Sole is a flat, tongue-shaped fish that lies on the sea floor with both eyes on one side of its head, which is where its Tamil name, nakku meen or tongue fish, comes from. IFCT 2017 analysed the large-scale tongue sole, Cynoglossus arel, and records lep, its Marathi name. Goans call it lepo and Malayalis manthal, and it is caught by trawlers along both coasts, especially off Maharashtra, Goa and Kerala.
The flesh is white, delicate and comes off the flat bone in neat fillets, so sole is a favourite in homes with children. Mumbai and Goa coat it in rava and fry it on a tawa as lep or lepo fry; Kerala cooks manthal in a coconut peera or a red curry; and Mumbai's old Irani and Parsi restaurants serve it as a buttery fish fillet.
What sole fish brings to a meal
- 01
Lean and light
Sole fish has 88 kcal and 1.2 g fat per 100 g, with 19.1 g protein meeting 35 per cent of a sedentary man's daily requirement and 42 per cent of a woman's.
- 02
Omega-3 in a white fish
It carries 176 mg of DHA and 78 mg of EPA per 100 g, a useful amount for such a lean, mild-tasting fish.
- 03
Calcium and selenium
At 47 mg of calcium per 100 g, sole ranks 11th of 41 fish and seafood. It also gives 40.2 micrograms of selenium.
- 04
Low in zinc and vitamin E
Sole has just 0.17 mg of zinc and 0.18 mg of vitamin E per 100 g, both the lowest of the 41 fish and seafood, so the rest of the meal should supply them.
Sole fish nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 88 kcal | 4% | 5% |
| Protein | 19.1 g | 35% | 42% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 1.2 g | ||
| Water | 80.2 g | ||
| Fats | |||
| Saturated fat | 0.42 g | ||
| Monounsaturated fat | 0.17 g | ||
| Polyunsaturated fat | 0.37 g | ||
| Omega-3 (EPA) | 78 mg | ||
| Omega-3 (DHA) | 176 mg | ||
| Cholesterol | 16 mg | ||
| Minerals | |||
| Calcium | 47 mg | 5% | 5% |
| Iron | 0.33 mg | 2% | 1% |
| Zinc | 0.17 mg | 1% | 1% |
| Magnesium | 28 mg | 6% | 8% |
| Phosphorus | 123 mg | ||
| Potassium | 199 mg | ||
| Sodium | 75 mg | ||
| Copper | 0.02 mg | ||
| Selenium | 40.2 µg | ||
| Vitamins | |||
| Retinol | 10 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 0.47 mg | 3% | 3% |
| Vitamin B6 | 0.07 mg | 3% | 4% |
| Vitamin E (alpha-tocopherol) | 0.18 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Sole fish: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/sole-fish/
Where sole fish sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Protein | 19.1 g | 24th of 41 | 55th of 243 |
| Calcium | 47 mg | 11th of 41 | 98th of 242 |
| Energy | 88 kcal | 30th of 41 | 130th of 257 |
| Vitamin E (alpha-tocopherol) | 0.18 mg | 41st of 41 | 140th of 242 |
| Magnesium | 28 mg | 28th of 41 | 147th of 242 |
How sole fish is eaten
- Lepo rava fry: Goan sole rubbed with recheado or chilli-garlic masala, coated in semolina and fried on a tawa.
- Manthal peera: Kerala dry dish of sole steamed with grated coconut, shallots and kudampuli.
- Lep curry: Konkan coconut curry with kokum, the fish added at the end so it stays whole.
- Steamed sole fillets with green chutney, Parsi patra style, a light way to cook a delicate fish.
Before you plan around it
Sole is delicate and breaks easily, so it needs gentle cooking and a careful turn in the pan. Rava fry adds a fair amount of oil to such a lean fish. Its sodium is 75 mg per 100 g before salting. As a bottom-dwelling fish, it is best bought from clean, busy markets and cooked fresh. Pair it with greens, dal or nuts for zinc.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about sole fish
What is lep fish in English?
Lep is the Marathi name for sole fish. IFCT 2017 analysed the large-scale tongue sole, Cynoglossus arel. Goans call it lepo, Malayalis manthal and Tamils nakku meen.
Is sole fish good for children?
Sole is a good first fish: soft, mild and easy to fillet off the flat central bone. With 19.1 g protein and 176 mg DHA per 100 g, it is a light, nourishing choice when steamed or curried.
Is sole fish healthy?
Yes. Per 100 g it gives 88 kcal, 19.1 g protein, 1.2 g fat and 47 mg calcium, plus omega-3. Choose curries or steaming over frying to keep it light.
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Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Calories (energy) content of Indian foods
Every food in the tables, ranked by calories (energy) per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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