By: Lainey Younkin, MS, RD, LDN, Registered Dietitian Nutritionist
Weight loss can feel overwhelming and draining. More often than not, people focus on eating less in an effort to cut calories, but it backfires, leaving them stuck, frustrated, and hungry. Sustainable weight loss, on the other hand, isn’t about restriction but rather about adding more nutrient-dense foods that help you stay full and satisfied. When you eat foods high in protein and fiber, it helps create a slight calorie deficit, which is easier to sustain over time.
One nutrient-dense, high-quality protein that supports sustainable weight loss is Wild Alaska Sole. It’s lower in calories compared to fatty fish, while still delivering on important nutrients like omega-3s, vitamin B12, and potassium. Because of its light, mild taste and texture, it’s a versatile protein that works in about any dish.
Keep reading to find out why Wild Alaska Sole deserves a regular spot in your dinner rotation if you’re trying to lose weight in a sustainable way.
Wild Alaska Sole Nutrition Facts
Wild Alaska Sole (often also sold as flounder in the U.S.) is high in protein, low in fat, and rich in nutrients that support weight loss and overall health. Here are the nutrition facts per 3.5-ounce (100 gram) serving of cooked sole, according to nutrition data from the Wild Alaska Sole Association:
Calories: 104
Total fat: 3g
Sodium: 142mg
Total Carbohydrates: 0g
Dietary Fiber: 0g
Total Sugar: 0g
Protein: 26g
Omega-3s (DHA+EPA): 665mg
Vitamin B12: 11mcg
Selenium: 32mcg
Potassium: 300mg
Phosphorus: 212mg
Wild Alaska Sole – A Lean Protein Compared to Other Protein Sources
Not all proteins are created equally. Some high-protein foods have more fat, while others, like plant-based proteins, may have more carbohydrates. For example, for the same 3.5 ounce serving size, salmon has 206 calories and 22 grams of protein, while Wild Alaska Sole has 104 calories and 26 grams of protein.
When it comes to losing weight, foods that are high in protein and low in fat and calories may make it easier to stay in a calorie deficit without feeling hungry.
Here’s how Wild Alaska Sole compares to other protein sources per 3.5-ounce cooked serving:
| Food | Calories | Total Fat | Protein |
| Wild Alaska Sole | 104 | 3g | 26g |
| Chicken Breast | 150 | 3g | 30g |
| Salmon | 206 | 12g | 22g |
| Ground Beef | 240 | 15g | 25g |
| Pork Loin | 250 | 15g | 27g |
Wild Alaska Sole is a complete protein, meaning it contains all nine essential amino acids. These cannot be made by the body, so you have to get them from food.
How Protein Supports Weight Loss
Protein gets a lot of attention, and for good reason, when it comes to weight loss. Protein keeps you full, preserves lean muscle mass, and may help reduce overall calorie intake. A lean protein, like Wild Alaska Sole, does all of this while contributing less fat and fewer calories compared to other animal sources of protein.
Protein keeps you full.
Protein is the most satiating nutrient compared to carbohydrates and fat. Protein triggers the release of hormones like glucagon-like peptide-1 (GLP-1) and peptide YY (PYY) that increase fullness. At the same time, it suppresses the hunger hormone, ghrelin. In addition, protein takes longer to digest compared to carbohydrates, leading to more sustained energy and fullness throughout the day.
Protein preserves muscle.
Protein helps build and preserve muscle, and the more muscle you have, the more calories you burn at rest. If you lose weight without eating adequate protein or strength training, it can lead to muscle loss, which slows your metabolism. This makes it harder to keep losing weight and maintain weight loss. It’s recommended to aim for about 1.2-1.6 grams of protein per kilogram of body weight per day to lose fat while maintaining muscle.
Protein boosts metabolism.
Another way protein helps boost metabolism is through the thermic effect of food (TEF). This refers to how many calories your body burns digesting food. The body burns more calories digesting protein compared to carbs and fat.
Protein may reduce overall calorie intake.
Research shows that eating higher protein meals throughout the day may help you feel more full, think about food less, and reduce overeating at night.
Other Nutrients Found in Wild Alaska Sole
Wild Alaska Sole provides a number of other nutrients beyond protein that support weight loss and an overall balanced diet.
Omega-3 Fatty Acids:
Fatty fish get a lot of attention for being high in omega-3s, but did you know that sole is rich in omega-3 fatty acids too? Wild Alaska Sole delivers an impressive 665 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per 3.5-oz serving. These heart-healthy fats support brain function, reduce inflammation, and promote cardiovascular health.
Vitamin B12:
Sole is a standout source of Vitamin B12, which is essential for energy production, red blood cell formation, and healthy nerve function. Research links low B12 levels to higher body weight and insulin resistance. One 3.5-oz serving of sole has a whopping 11 micrograms (mcg) of vitamin B12, almost five times the recommended dietary allowance (RDA) of 2.4 mcg per day.
Selenium:
Selenium supports thyroid health, enhances immune function, and acts as an antioxidant in the body, protecting cells from damage. One serving of sole supplies 32 mcg of selenium, more than half of the RDA.
Potassium:
Potassium is a mineral and electrolyte that promotes healthy blood pressure, supports proper muscle and nerve function, and helps maintain fluid balance in the body. Higher potassium intake is associated with a lower body mass index (BMI) and less body fat. It’s best to get potassium from your diet. Wild Alaska Sole makes it simple with 300 mg of potassium in a 3.5-oz serving. This is about 10% of the RDA for adults which ranges from 2,600 for women to 3,400 mg per day for men.
Phosphorus:
This key mineral plays a role in maintaining strong bones and teeth, while also helping the body produce energy at the cellular level. The RDA for phosphorus is 700 mg per day for adults, and one 3.5-oz serving of sole provides 212 mg.
Wild Alaska Sole: A Simple and Versatile Protein for Sustainable Weight Loss
One of the secrets to sustainable weight loss is making the healthy choice the easy choice. This helps new habits stick. When cooking nutritious meals feels hard, complicated, or time-consuming, it’s hard to be consistent. You can combat this by always having easy-to-prepare proteins on hand. That’s where Wild Alaska Sole comes in.
Here’s why Wild Alaska Sole should be on your grocery list more often:
It’s incredibly versatile.
Wild Alaska Sole has a mild flavor, making it a simple swap for other proteins in a variety of dishes. You can use it in tacos, rice bowls, pasta, or sheet pan dinners. It easily adapts to whatever flavors and spices you’re using. Check out Wild Alaska Sole Weight Loss Recipes for inspiration.
It pairs well with vegetables and whole grains.
Because of its mild flavor and versatility, Wild Alaska Sole pairs well with a variety of vegetables and whole grains, making it easy to build a balanced and satisfying meal.
It’s affordable and widely available.
Wild Alaska Sole is affordable and widely available in the freezer section of most major grocery stores. Keep in mind that in the United States, sole is often labeled as “flounder.” Individual frozen fillets make it easy to have a nutritious protein on hand for quick, healthy meals year-round. For more tips on buying sole, check out the Wild Alaska Sole Shopper’s Guide.
It thaws quickly.
Sole fish fillets are thin, so they thaw quickly in the refrigerator or water. You can explore the Cooking Guide for safe practices. Frozen sole can also be cooked without thawing if you’re in a time crunch.
It cooks in 3–7 minutes.
Speaking of being short on time, sole cooks in 3-7 minutes, a perfect protein for busy weeknights. You can pan-sear, bake, poach, steam, or air-fry it. Check out Part 2 of the Cooking Guide for more details on techniques and timing.
Conclusion
Wild Alaska Sole checks all the boxes for sustainable weight loss. It’s high in protein, low in calories, and quick to cook, all while tasting delicious and satisfying. Its light, mild taste and texture makes it a versatile protein that can be used in a variety of dishes. You can buy it fresh or pull it straight from the freezer, and it’s ready in minutes, no matter how you cook it. This simplicity and versatility helps healthy eating actually stick. If you’re on a sustainable weight loss journey, Wild Alaska Sole deserves a regular spot on your dinner plate. Add it to your shopping list this week to mix up your meals and support your goals.