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Fish

Fish, sole, raw

Sea fish 80 kcal / 100 g FSVO V7.1

100 g of Fish, sole, raw provides 80 kcal (340 kJ). Its composition stands out for its content of vitamin D (8 µg), phosphorus (270 mg) and protein (18.7 g) per 100 g. This food belongs to the “Sea fish” category (“Fish” family) of the Swiss database.

No. 6 · foods high in vitamin D
Fish, sole, raw

The essentials for 100 g

Protein18.7 g 37%
Fat0.6 g 1%
Carbohydrates0 g 0%
Dietary fibre0 g 0%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy80 kcal (340 kJ)C4%
Protein18.7 gA37%
Fat0.6 gE1%
of which saturated fat0.1 gE1%
of which polyunsaturated0.2 gEn/a
of which omega-30.1 gCn/a
Carbohydrates0 gA0%
of which sugars0 gA0%
Dietary fibre0 gA0%
Water78.5 gAn/a
Alcohol0 gAn/a
Minerals
Calcium29 mgA4%
Iron0.6 mgA4%
Magnesium25 mgA7%
Phosphorus270 mgA39%
Potassium350 mgA18%
Sodium120 mgA5%
Zinc0.1 mgA1%
Vitamins
Vitamin D8 µgA160%
Vitamin B120.8 µgA32%
Vitamin C2 mgA2%
Folate10 µgA5%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein37%
Fat1%
Carbohydrates0%
Dietary fibre0%
Vitamin D160%
Phosphorus39%
Vitamin B1232%
Potassium18%
Magnesium7%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Fish, hake, raw+ 1.7 g± 0 g+ 6 kcal
vs Cod, filet, steamed (without addition of fat and salt)+ 1.7 g± 0 g+ 6 kcal
vs Fish, plaice, raw+ 1.6 g− 1.3 g− 5 kcal
vs Halibut, Atlantic, raw− 1.9 g− 3.3 g− 38 kcal
vs Fish, sardine, raw− 1.1 g− 5.5 g− 54 kcal

Similar foods

Within the “Fish” family, selected by nutritional proximity (method v1.0).

SurimiSurimi125 kcalTuna in oil, drainedTuna in oil, drained199 kcalFish, hake, rawFish, hake, raw74 kcalCod, filet, steamed (without addition of fat and salt)Cod, filet, steamed (without addition of fat and salt)74 kcalFish, plaice, rawFish, plaice, raw85 kcalFlounder, rawFlounder, raw80 kcalHalibut, Atlantic, rawHalibut, Atlantic, raw118 kcalFlounder, filet, steamed (without addition of fat and Salt)Flounder, filet, steamed (without addition of fat and Salt)78 kcal

Frequently asked questions

How many calories in 100 g of Fish, sole, raw?
100 g of Fish, sole, raw provides 80 kcal, i.e. 340 kJ (FSVO data V7.1).
How much protein in 100 g of Fish, sole, raw?
100 g provides 18.7 g of protein, i.e. 37% of the adult reference value (50 g).
Where does this food rank for vitamin D content?
With 8 µg per 100 g, this food ranks 6th in our vitamin D content ranking, out of 519 foods in the database with a recorded value.
What is the fat content of 100 g of Fish, sole, raw?
100 g contains 0.6 g of fat, of which 0.1 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Fish, sole, raw” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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