56 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in baked lemon sole?
262kcal
in a 140 g fillet
187 kcal per 100 g.
Source: UK CoFID 2021, record 16-087. Checked 5 October 2026.
20.4 gFat
22.4 gProtein
20.6 gCarbohydrate
56 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 22.4 g protein and 20.6 g carbohydrate.
- 20.4 gFat
- 22.4 gProtein
- 20.6 gCarbohydrate
- 75.7 gWater
- 0.8 gMinerals and the rest
Above average for fish and seafood
Lemon sole is 187 kcal per 100 g. The 170 fish and seafood in this database average 138.
Lemon sole187
Fish and seafood average138
Low in sugar
0.9 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet1.3 g
Salt, per fillet0.7 g
Vitamins and minerals in lemon sole
Three of the 18 recorded reach the “high in” level. Vitamin B12 leads by a long way.
Only a trace
- Vitamin C
None recorded
- Vitamin D
Show all 18 with amounts
Vitamin B120.0014 mg, 56 %
Niacin (vitamin B3)7.3 mg, 46 %
Chloride364 mg, 46 %
Phosphorus280 mg, 40 %
Vitamin E4.3 mg, 36 %
Potassium322 mg, 16 %
Biotin0.0056 mg, 11 %
Thiamin (vitamin B1)0.11 mg, 10 %
Iron1.3 mg, 9 %
Calcium68.6 mg, 8.6 %
Riboflavin (vitamin B2)0.11 mg, 8 %
Folate0.0154 mg, 7.7 %
Magnesium28 mg, 7.5 %
Zinc0.7 mg, 7 %
Pantothenic acid (vitamin B5)0.34 mg, 5.6 %
Copper0.06 mg, 5.6 %
Vitamin A0.014 mg, 1.8 %
Vitamin Dnone recorded
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 lemon sole doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 1.3 % of the vitamin A reference intake per 100 g.
Vitamin D
0mgin lemon sole
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein lemon sole
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
1.3%in lemon sole, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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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.
Lemon sole against other fish and seafood
Per 100 g, salmon (smoked) has the most vitamin B12 in this comparison, followed by haddock (smoked, poached).
0.0032mg
0.0024mg
0.0019mg
0.0014mg
0.001mg
0.001mg
Salmon, smoked+0.0022 mg
Haddock, smoked, poached+0.0014 mg
Cod, steamed+0.0009 mg
Pangasius, poached+0.0004 mg
Lemon sole, goujons, bakedthis page
Katla, raw0 mg
All values per 100 g, from the same dataset. Differences are against lemon sole.
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Questions about lemon sole
What the numbers say to the questions people actually search.
How many calories are in a portion of lemon sole?
A typical portion (140 g, one fillet) gives 262 kcal. Per 100 g the figure is 187 kcal.
Is lemon sole high in vitamin B12?
Yes. Lemon sole, goujons, baked has 0.001 mg vitamin B12 per 100 g, 40 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does lemon sole have most of?
By share of the daily reference intake: vitamin B12 (0.001 mg, 40 %), niacin (5.2 mg, 33 %) and chloride (260 mg, 33 %) per 100 g.
Is lemon sole a good source of protein?
Lemon sole, goujons, baked has 16 g protein per 100 g, 26 % 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 16-087, Lemon sole, goujons, baked, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2014. Fish and Fish Products Supplement, 1993. 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, and where no illustration of the exact food exists the nearest one is shown (here: Lemon Sole). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide