Lightly Crusted Lemon Pepper Sole

Lightly Crusted Lemon Pepper Sole by M&M has 167 kcal per 100 g. One serving (138 g) is about 230 kcal.

Lightly Crusted Lemon Pepper Sole contains 14.5 g of protein per 100 g — about 20 g per 138 g serving.

Yes — 14.5 g of protein per 100 g, supplying 35% of its calories. That makes it a good protein source.

Yes — only 0.7 g of sugar per 100 g. Most of its 10.9 g of carbs come from starch and fiber rather than sugar.

Nutri-Score weighs negatives (calories, sugar, saturated fat, sodium) against positives (fiber, protein) per 100 g. It collects almost no negative points (low sugar, saturated fat and sodium); points in favor come from protein (14.5 g). Overall that places it in band A.

About 60 g of Lightly Crusted Lemon Pepper Sole equals 100 kcal.

Per 100 g it has 0.7 g sugar and 7.2 g fat (0.7 g saturated). Fat provides 39% of its calories, so portion size matters most here.