Wild Alaska Sole: A Smart Choice for Nutrient-Dense Protein

by Roxana Ehsani, MS, RD, CSSD, Registered Dietitian Nutritionist

Eating well is one of the best ways to support your overall health. It’s not just about counting calories – because calories don’t tell the whole story. Some foods are far more nutrient dense, meaning they provide a high amount of beneficial nutrients such as protein, healthy fats, vitamins, and minerals for relatively few calories.

Choosing nutrient-dense foods helps you get the nutrients your body needs without relying on empty calories. Even foods that contain more calories can be a better choice if they supply more essential nutrients per calorie than a lower-calorie, less nutritious options. For example, a handful of nuts may contain more calories than pretzels, but nuts also provide healthy fats, fiber, protein, and key micronutrients – making them more nutrient-dense and often a more satisfying choice, too.

Foods such as fruits, vegetables, whole grains, and lean proteins like fish and eggs are considered nutrient-dense because they’re packed with essential nutrients like vitamins, minerals and healthy fats, while remaining relatively low in calories, saturated fat, added sugars, and sodium.

For many people, it can be challenging to consume enough of the nutrients recommended daily – especially vitamins like D, minerals like iron, fiber, and adequate high-quality protein. The newly released 2025-2030 Dietary Guidelines for Americans emphasize building healthy dietary patterns centered around eating whole, nutrient-dense foods to help support a healthy weight, reduce chronic disease risk, and meet long-term nutrition needs. The Guidelines also highlight the importance of selecting high-quality, lean protein sources as part of a balanced diet.

One example of a nutrient-dense, high-quality protein is Wild Alaska Sole. Sole is naturally lean, low in calories, while providing a complete source of protein – meaning it contains all nine essential amino acids the body needs. Wild Alaska Sole is also low in saturated fat and rich in important nutrients like omega-3 fatty acids, selenium, and potassium.

Why Choosing High-Quality Protein Matters 

Protein has gained a lot of attention in recent years – and for a good reason. Protein plays a  role in building and repairing body tissues, supporting immune health, and helping keep energy levels steady throughout the day. Protein is also essential for brain health, as many chemical reactions in the brain rely on amino acids, the building blocks of protein.

While many people are focused on just getting more protein in their diet, protein quality matters just as much as quantity.  High-quality or “complete” proteins contain all nine essential amino acids the body can’t make on its own and needs to function properly. Complete proteins are found in animal and fish sources.  Many plant proteins are nutritious but are considered incomplete protein options and must be combined with other foods to provide all essential amino acids.

Protein quality is also influenced by the nutrients that come with it. Vitamins, minerals, and healthy fats help the body use protein more effectively and provide additional health benefits. By choosing protein foods that are both complete and nutrient-dense, you meet your daily protein needs while also consuming essential nutrients at the same time.

Key Nutrients in High-Quality Proteins – and How Wild Alaska Sole Delivers

Certain nutrients are hallmarks of a truly nutrient-dense, high-quality protein food, and Wild Alaska Sole naturally provides many of these in every serving.

While specific nutrient intake recommendations (RDAs and AIs) are established by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine, the USDA Dietary Guidelines for Americans emphasize meeting these nutrient needs through nutrient-dense animal proteins, including seafood.

1. Protein

Wild Alaska Sole is an excellent source of lean, high-quality protein. According to nutrition data from the Wild Alaska Sole Association, a 3.5-ounce (oz.) serving provides more than 20 grams (g) of protein, containing all nine essential amino acids, making it a complete protein.

The Dietary Guidelines recommend adults need about 1.1 to 1.6 grams of protein per kilogram body weight. For someone who weighs 150 pounds, that’s roughly 75-108 grams of protein per day. As Wild Alaska Sole is high in protein, yet low in both calories and fat, it is an easy way to help meet protein needs while maintaining a healthy weight.

2. Omega-3s

Wild Alaska Sole naturally contains omega-3 fatty acids EPA and DHA, which help reduce inflammation and support heart, brain, and eye health. These powerful fatty acids have also been proven to decrease rates of depression, Alzheimer’s disease, and cognitive decline. Each 3.5 oz serving provides 665 milligrams (mg) of omega-3s. The American Heart Association recommends that Americans eat two seafood meals a week, preferably of fish that are high in omega-3s, like Wild Alaska Sole.

3. Vitamin B-12

Vitamin B-12 is a required nutrient for important body functions, including cellular energy production, DNA synthesis and repair, and nervous system function. Adults need 2.4 micrograms (mcg) of vitamin B-12 per day, and a single 3.5- oz. serving of Wild Alaska Sole naturally provides 11 mcg. This makes sole an abundant whole-food source of vitamin B-12, allowing you to easily meet daily recommendations.

4. Selenium

Another high-quality, key nutrient found in Wild Alaska Sole is selenium, which

supports thyroid function, metabolism, and antioxidant protection. With 32 mcg of selenium in each 3.5- oz. serving, Wild Alaska Sole provides around half of the 55-70 mcg of daily value adults should consume each day.

5. Potassium

Known for its powerful heart-healthy benefits, potassium is an essential nutrient that helps control blood pressure and reduce the risk of stroke. Adult potassium needs range from approximately 2,600 to 3,400 mg per day, depending on sex and life stage. A 3.5-oz. serving of Wild Alaska Sole contains about 300 mcg of potassium, helping support daily intake goals as part of a balanced diet.

6. Phosphorus

Vital for maintaining strong bones and teeth, phosphorus also supports how the body uses carbohydrates, fats, and protein, and plays a key role in kidney function, muscle contraction, maintaining a normal heartbeat, and nerve signaling. Adults are recommended to consume 700 mg of phosphorus each day and a 3.5 oz serving of Wild Alaska Sole contains 212 mg of the essential nutrient.

Incorporating nutrient-rich proteins into everyday meals doesn’t have to be complicated. Wild Alaska Sole (often labeled as Wild Alaska Flounder in the U.S.) can be found in the frozen seafood aisle of most major grocery stores. Frozen fillets are versatile, easy to prepare, and convenient to keep on hand all year to build healthy, nutrient-dense meals. To learn more, explore A Shopper’s Guide to Wild Alaska Sole.

With essential nutrients packed into each serving, Wild Alaska Sole is a nutrient-dense, high-quality protein that supports whole-body health. It combines lean protein, essential nutrients, wide availability, and sustainable harvesting practices in one smart seafood choice.

Next time you are at the grocery store, look for smart, nutrient-rich protein choices like Wild Alaska Sole to support long-term health and wellness.