🧪 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)), Pan-Sear Selects Lemon Pepper Wild Caught Sole 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 Pan-Sear Selects Lemon Pepper Wild Caught Sole — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pan-Sear Selects Lemon Pepper Wild Caught Sole 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% |
| 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.
🔥 Calorie Analysis
Pan-Sear Selects Lemon Pepper Wild Caught Sole 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 Pan-Sear Selects Lemon Pepper Wild Caught Sole? 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 |
| Burpees | 18.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pan-Sear Selects Lemon Pepper Wild Caught Sole
Is Pan-Sear Selects Lemon Pepper Wild Caught Sole good for weight loss?
This can support weight loss efforts thanks to its moderate calorie count and high protein-to-calorie ratio at 14g protein per 200 calories. The combination keeps you satisfied without excessive calories, though the 17g of carbs and 9g of fat are worth accounting for in your daily totals.
Is Pan-Sear Selects Lemon Pepper Wild Caught Sole good for muscle building?
The 14g of protein per serving provides a decent amino acid foundation, but it's a relatively modest amount for dedicated muscle-building goals. Pairing this with other protein sources or having a larger portion would better support muscle recovery and growth.
Is Pan-Sear Selects Lemon Pepper Wild Caught Sole good post-workout fuel?
This works reasonably well after a workout since it combines protein for muscle recovery with carbs to replenish glycogen. The macronutrient balance is moderate rather than ideal—you might want to add a carb-rich side like rice or potatoes to maximize recovery benefits.
Is Pan-Sear Selects Lemon Pepper Wild Caught Sole gluten-free?
This is not gluten-free, as it contains enriched bleached wheat flour and enriched wheat flour as primary breading ingredients.
What diets does Pan-Sear Selects Lemon Pepper Wild Caught Sole suit?
This suits omnivore, pescatarian, and Mediterranean diets well due to the wild-caught fish base. It's also compatible with low-sodium diets when compared to many processed seafood options, though those watching carb intake should note the 17g per serving.
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.
