🧪 Nutrition Facts
- Calories 200.0
- Total Fat 9.0 g
- Saturated Fat 1.0 g
- Cholesterol 45.2 mg
- Sodium 260.3 mg
- Potassium 179.5 mg
- Total Carbohydrate 17.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 14.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 30.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.9 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 200.0 calories per serving (4.9 ONZ (137.0g)), Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (9.0g, 39.5% of calories), including 1.0g of saturated fat.
📝 Ingredients
Wild Sole, Water, Enriched Bleached Wheat Flour (flour, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (canola Oil, Cottonseed Oil, And/or Soybean Oil), Enriched Wheat Flour (flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Rice Flour, Modified Corn Starch, Contains 2% or Less of: Sugar, Yeast, Salt, Citric Acid, Dehydrated Onion, Spices, Dehydrated Garlic, Natural Lemon Flavor, Black Pepper, Natural Flavor, Turmeric (color), Sodium Tripolyphosphate (to Retain Moisture).
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Modified Corn Starch, Sodium Tripolyphosphate
Fortification / Enrichment Agents: Ferrous Sulfate, Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200.0 kcal | 10% |
| Total Fat | 9.0 g | 12% |
| Saturated Fat | 1.0 g | 5% |
| Cholesterol | 45.2 mg | 15% |
| Sodium | 260.3 mg | 11% |
| Total Carbohydrate | 17.0 g | 6% |
| Dietary Fiber | 1.0 g | 3% |
| Total Sugars | 1.0 g | 2% |
| Protein | 14.0 g | 28% |
| Calcium | 30.1 mg | 2% |
| Iron | 0.9 mg | 5% |
| Potassium | 179.5 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets accounts for 10% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 39.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 200.0 calories in Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.1 min |
| Walking: 17 minutes per mile | 34.5 min |
| Cycling (Low Intensity) | 21.9 min |
| HIIT | 18.5 min |
| Running: 6 minutes per mile | 11.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets
Is Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets good for weight loss?
This is a reasonable choice for weight loss at 200 calories per serving with 14g of protein to help keep you satisfied. The high protein-to-calorie ratio means you're getting substantial nutrition without excessive calories, though the 17g of carbs (mostly from the breading) should be factored into your daily intake.
Is Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets good for muscle building?
With 14g of protein per serving, this fish provides a solid amount of this key nutrient for muscle repair and growth. Wild-caught sole is also a complete protein containing all essential amino acids, making it a quality choice for supporting muscle development.
Is Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets good post-workout fuel?
The combination of 14g protein and 17g carbs makes this a decent post-workout option, though it's a bit light on carbs compared to ideal post-exercise nutrition. You might want to pair it with a starchy side dish or fruit to maximize muscle recovery.
Is Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets gluten-free?
No, this product is not gluten-free—it's breaded with enriched wheat flour as a primary ingredient.
What diets does Lemon Pepper Lightly Breaded Whole Wild Caught Sole Fillets suit?
This works well for paleo (wild-caught fish) and Mediterranean diets. It's suitable for low-calorie and high-protein approaches, though the wheat breading excludes it from gluten-free and keto diets.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
