What is sole?

The term sole includes some species of saltwater fish belonging to the family Soleidae Pleuronectidae. They are commonly known as flatfish due to their flat shape which allows them to hide in the seabed. The most commonly consumed sole is the Solea solea, which belongs to the genus Solea Soleidae. This species lives in the Mediterranean Sea, the Black Sea, the Atlantic Ocean, the North Sea and the Baltic Sea.


What are the nutritional properties of sole?

100 g of sole provide 83 Calories broken down as follows:

  • 81% protein
  • 15% lipids
  • 4% carbohydrates


In particular, 100 grams of sole bring:

  • 79.5 g of water
  • 16.9 g of protein
  • 1.4 g of lipids
  • 0.8 g of soluble sugars


Among the vitamins and minerals, 100 g of sole provide:

  • 1.7 mg niacin
  • 0.05 mg of thiamine
  • 0.05 mg of riboflavin
  • traces of vitamin A (retinol equivalent)
  • 280 g of potassium
  • 12 mg of calcium
  • 195 mg of phosphorus
  • 120 mg of sodium
  • 0.8 mg of iron
  • 19 mg of magnesium
  • 1.5 mg of zinc
  • 0.2 mg of copper
  • 36 micrograms of selenium
  • 5 micrograms of folate


When should you NOT eat sole?

There are no known conditions where consumption of sole could interfere with medication or other substances.


Seasonality of sole

Sole can be found in markets throughout the year, from January to December.


Possible benefits and drawbacks of sole

Sole is considered a healthy food that can be consumed at an early age. It is a lean fish that contains very little fat. Therefore it can be incorporated into low-calorie diets and directed to lower the level of cholesterol in the blood. It is a highly digestible food and protein. It contains omega 3 fatty acids so it can help you keep control of triglycerides and hypertension. The presence of potassium helps fight high blood pressure. The high phosphorus content can promote proper development of bones and teeth, and positively influence the mnemonic faculty. The sole is also one of the few foods that contain folate, for which its consumption is also recommended during pregnancy. Folic acid can in fact, reduce the risk of child birth defects up to 70%.

The consumption of the sole is not recommended for people suffering from intolerance to fish.