Sole is a lean cut that offers 19g of protein per 100g for 91 calories. It earns a place in any high-protein rotation. Lean enough to fit most macro targets without much accounting.
Calories scale with portion. Here's how a typical sole serving translates in your tracker:
Point your iPhone camera at sole and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSole has approximately 91 calories per 100g. A typical serving — 3 oz (85g) — comes in at 77 calories.
19g of protein per 100g. That puts sole at roughly 20.9g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Sole is naturally low-calorie at 91 kcal per 100g, so it's easy to fit into a deficit.