Calories
86 kcal
4% of Daily kcal · low-calorie
Protein
19 g
38% RDI
Fat
1.2 g
0.3g sat fat
Carbs
0 g
0% RDI
Sugar
0 g
0% RDI
Fiber
0 g
0% RDI
Salt
0.2 g
4% RDI
Dover Sole
Dover Sole is a delicate flatfish popular in European and North Atlantic cooking, prized for its mild, slightly sweet flavor and firm white flesh that works well pan-fried, baked or steamed. It is a lean source of animal protein, providing 18.8g of protein per 100g, which makes it a good choice for higher-protein, lower-fat meals. Dover sole is also notable for delivering key seafood micronutrients such as selenium, iodine and vitamin B12, supporting thyroid function and nervous system health, so it’s generally regarded as a very nutrient-dense fish option.
Lactose free · Gluten free · Unprocessed · ~7.00€/100g
Kinome Health Grade
S+
Optimal
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S+ · 10.0 / 10
Recipes featuring Dover Sole
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Frequently asked
Q.01Is Dover Sole healthy?
Yes, Dover Sole is exceptionally healthy, earning an S Health Grade. It is an excellent source of Selenium and Vitamin B12.
Q.03What NOVA processing level is Dover Sole?
Dover Sole is NOVA 1 - Unprocessed.
Q.05Is Dover Sole lactose free?
Yes, Dover Sole is lactose free.
Q.02What are the macros in Dover Sole?
100g of Dover Sole contains 86 kcal, 18.8g protein, 0g carbohydrates, 1.2g fat, and 0g fiber.
Q.04Is Dover Sole gluten free?
Yes, Dover Sole is gluten free.
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