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(Sole Fish)

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Tonguefish Calories and Quick Look At Nutrition Facts

Calories in Tonguefish96Cal 100g
132 Cal 138g(1fish small edible part)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin B12,Vitamin D
Tonguefish or sole fish is commonly found in high-class French cuisine as well as Japanese sushi. There are said to be around 30 different kinds of sole fish inhabiting the waters surrounding Japan. It is low in calories while serving as a good source of vitamin B12 and niacin.



Image of Tonguefish


Additional Facts for Tonguefish

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content78 (%)
Refuse45 (%)

Nutrition facts for Tonguefish (1fish small edible part 138g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy132 Cal536~751Cal
Protein26.5g (106 Cal)15~34g
Fat2.21g (19.89 Cal)13~20g
Carbohydrate0g (0 Cal)75~105g

【PFC Balance】

The calories in Tonguefish per 138g(1fish small edible part) is 132 calories. Tonguefish is calculated to be 96Cal per 100 grams making 80Cal equivalent to 83.33g with 26.5g of mostly protein、2.21g of fat、0g of carbohydrates in 138g while being rich in vitamins and minerals such as Vitamin B12 and Vitamin D.

Vitamins, minerals, dietary fiber, and sodium content for 138g (1fish small edible part) of Tonguefish


(Percent Meal Value)

Vitamin A Retinol Equivalent41.4μg221μgRE
Vitamin D2.76μg1.8μg
Vitamin E Alpha Tocopherol0.83mg2.2mg
Vitamin B10.08mg0.32mg
Vitamin B20.19mg0.36mg
Vitamin B60.28mg0.35mg
Vitamin B123.59μg0.8μg
Pantothenic Acid0.36mg1.5mg
Vitamin C1.38mg33mg


(Percent Meal Value)



(Percent Meal Value)

Sodium Chloride Equivalent0.55g~2.5g

Fatty acid composition in 138g (1fish small edible part) of Tonguefish

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.47g3g~4.7g
Monounsaturated Fatty Acids0.46g~6.2g
Polyunsaturated Fatty Acids0.62g3g~8.3g
Total Fatty Acids1.53g
N3 Polyunsaturated0.52g
N6 Polyunsaturated0.08g
Oleic Acid234.6mg
Linoleic Acid16.56mg
Alpha Linolenic Acid8.28mg
Gamma Linolenic Acid2.76mg
Octadecatrienoic Acid12.42mg

(Percent Meal Value)

Icosadienoic Acid5.52mg
DGLA (Dihomo-γ-linolenic acid)2.76mg
Icosatetraenoic Acid5.52mg
Arachidonic Acid52.44mg
Icosapentaenoic Acid151.8mg
Henicosapentaenoic Acid5.52mg
Docosatetraenoic Acid1.38mg
Docosapentaenoic Acid N395.22mg
Docosapentaenoic Acid N69.66mg
Docosahexaenoic Acid234.6mg

Amino acid composition in 138g (1fish small edible part) of Tonguefish

Amino acids found in Tonguefish are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 132Cal

Tonguefish:Aerobic exercise duration required to burn 132 calories per 138g (1fish small edible part)

  • Walking50min
  • Jogging30min
  • Cycling / Biking / Spinning19min
  • Jumping Rope15min
  • Stretching60min
  • Climbing Steps17min
  • Vacuuming43min
  • Cleaning Bath Tub39min
  • Water Walking37min
  • Swimming19min
  • Aerobics23min
  • Boxercising25min

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