Calories in dover sole: 89 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

2.5 gFat

25.3 gProtein

112 gWater

0.1 gMinerals and the rest

2.5 gFat
25.3 gProtein
112 gWater
0.1 gMinerals and the rest

Below average for fish and seafood

Dover sole is 89 kcal per 100 g. The 170 fish and seafood in this database average 138.

Dover sole89

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.35 g

Vitamins and minerals in dover sole

Two of the 12 reach the “high in” level, led by selenium.

59 %

Selenium

0.0322 mg in a 140 g fillet

108th of 131 fish and seafood

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Niacin (vitamin B3)9 mg56 %

Phosphorus280 mg40 %

Chloride196 mg25 %

Potassium434 mg22 %

Magnesium68.6 mg18 %

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 12 with amounts

Selenium0.0322 mg, 59 %

Niacin (vitamin B3)9 mg, 56 %

Phosphorus280 mg, 40 %

Chloride196 mg, 25 %

Potassium434 mg, 22 %

Magnesium68.6 mg, 18 %

Riboflavin (vitamin B2)0.14 mg, 10 %

Iron1.1 mg, 8 %

Thiamin (vitamin B1)0.08 mg, 7.6 %

Zinc0.56 mg, 5.6 %

Calcium40.6 mg, 5.1 %

Copper0.03 mg, 2.8 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What dover sole doesn’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 4 % of the zinc reference intake per 100 g.

Vitamin D

Tracein dover sole

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein dover sole

Find it inCherries, West Indian2150 % per 100 g

Zinc

4%in dover sole, per 100 g

Find it inOysters, raw592 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Dover sole against other fish and seafood

Per 100 g, haddock (smoked, steamed) has the most selenium in this comparison, followed by shrimps (frozen).

0.05mg

0.043mg

0.033mg

0.024mg

0.023mg

0.018mg

Haddock, smoked, steamed+0.027 mg

Shrimps, frozen+0.02 mg

Coley, raw+0.01 mg

Scampi, in breadcrumbs, frozen, fried+0.001 mg

Dover sole, rawthis page

Pangasius, raw−0.005 mg

All values per 100 g, from the same dataset. Differences are against dover sole.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about dover sole

What the numbers say to the questions people actually search.

How many calories are in a portion of dover sole?

A typical portion (140 g, one fillet) gives 125 kcal. Per 100 g the figure is 89 kcal.

Is dover sole high in selenium?

Yes. Dover sole, raw has 0.023 mg selenium per 100 g, 42 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does dover sole have most of?

By share of the daily reference intake: selenium (0.023 mg, 42 %), niacin (6.4 mg, 40 %) and phosphorus (200 mg, 29 %) per 100 g.

Is dover sole a good source of protein?

Dover sole, raw has 18.1 g protein per 100 g, 82 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-039, Dover sole, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Souci-Fachman-Kraut (1989) Food composition and nutrition tables 1989/90, and literature sources. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.