Nutritional properties of sole

Sole is a white fish as it contains little fat - 100 grams of sole provide 1.5 grams of fat. If cooked properly or combined with light sauces, it is very useful in low-calorie diets and for people with digestive problems. It should be borne in mind that sole is often fried or coated in batter, two ways of cooking it that increase its fat and caloric value considerably.

The amount of protein it contains is not very high, but it is of high biological value.

With regard to its vitamin content, group B vitamins such as B3 and B9 stand out, but their presence in sole is not remarkable in comparison with the rest of the species.

In terms of mineral content, sole stands out for the amount of phosphorus, potassium, magnesium and iodine. The content of the first three is similar to that of most fish. However, iodine is found in more relevant quantities, although not outstanding when compared to red mullet, which has 190 micrograms of iodine per 100 grams of edible portion. This mineral influences important functions in the body. In fact, it is essential for the proper functioning of the thyroid gland, which regulates numerous metabolic functions, as well as the growth of the foetus and the development of its brain.

Phosphorus is present in bones and teeth, is involved in the nervous system and muscle activity, and is involved in energy-producing processes, while potassium is a mineral necessary for the proper functioning of the nervous system and muscle activity and is involved in water balance inside and outside the cell. Magnesium is involved in the functioning of the intestine, nerves and muscles, as well as forming part of bones and teeth. It also enhances immunity and has a mild laxative effect.

Composition per 100 grams of edible portionWeight
Protein (g)16,5
Fat (g)1,5
Iron (mg)0,7
Magnesium (mg)29
Potassium (mg)230
Phosphorus (mg)260
Iodine (mg)30
B3 or niacin (mg)5,5
B9 or folic acid (mcg)11
mcg = micrograms

If you need more information or need to know how we prepare and serve the sole, you can contact Congelados Guerrero by telephone 952508389 or by email to

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Pescados y Congelados Guerrero

A Malaga-based fresh and frozen food distribution and production group with more than 50 years in the sector.

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